Winged Dragon

A yin lunge variation that explores the outer front hip, groin and inner leg through a soft, open shape.

“Settle low. Let the front knee open. Meet the edge gently.”

Winged Dragon is a slow, spacious lunge in the yin family. The front foot steps wider than a usual lunge and the knee is invited to open away from the midline. The posture asks for patience, support and careful listening rather than depth.

The purpose is not to make the hip open. The purpose is to find a version where sensation is clear, breath is possible and the body has time to respond.

1. 1Begin in a low lunge with the right foot forward.
2. 2Walk the right foot a little wider than the right hand.
3. 3Lower the back knee to the floor or keep support underneath it.
4. 4Let the hands come inside the front foot.
5. 5Allow the right knee to ease outward if this feels available.
6. 6Stay on the sole of the front foot or roll gently towards its outer edge.
7. 7Rest on hands, blocks or forearms.
8. 8Let the spine soften without collapsing the breath.
9. 9Remain for several minutes, then change sides.

Instead of searching for the “correct” position, notice:

• •Is the front knee opening with ease or being pushed?
• •Can the back knee feel supported?
• •Where is the clearest sensation?
• •Does the breath have enough room?
• •Would more height under the hands create less strain?

Let the breath show you how much intensity is useful. If breathing becomes sharp, held or narrow, explore more support, less depth or a quieter version of the shape.

Observe the relationship between the front knee, ankle and outer hip. Some students will need height under the hands. Others may need the front foot closer to the centre. Watch for effort that looks protective rather than settled.

Reflect after practising:

• •Where did you feel the main sensation?
• •Did the pose change as you stayed?
• •What happened when you used more support?
• •Could the front knee open without force?

Rather than mistakes, you may notice:

• •Forcing the front knee outward
• •Collapsing into the lower back
• •Holding the breath
• •Sinking onto an unsupported back knee
• •Chasing depth too quickly

• •Place a blanket under the back knee.
• •Keep the hands on blocks.
• •Keep the front foot flat.
• •Bring the front foot less wide.
• •Shorten the hold.
• •Rest the forearms on a bolster.

• ✓Sensation feels steady rather than sharp.
• ✓The breath remains available.
• ✓The back knee feels supported.
• ✓The body can leave the shape without urgency.