PA-0174
At a glance
A progression from Dragon, rolling onto the outer edge of the front foot and letting the front knee open out to the side, adding an outer-hip release to the hip flexor stretch already established. It's a genuine deepening, not simply a longer hold of the same shape.
“Let the front knee open only as far as the outer hip genuinely allows.”
Essence
The outer hip opening here is a distinct addition on top of Dragon's hip flexor release, and it deserves the same passive, settling quality rather than being forced open. The front knee's range in this position varies enormously between bodies, and there's no target angle to aim for.
Intention
To add an outer-hip release to Dragon's hip flexor stretch, the front knee opening passively to whatever degree the outer hip allows.
What this pose develops
Physical
- •Passive outer hip and IT band release, in addition to Dragon's hip flexor stretch
- •Connective tissue release around the outer hip
- •Ankle mobility from the rolled foot position
Mental
- •Sustained stillness in a demanding, compound shape
- •Non-attachment to how far the knee opens, since range varies enormously between bodies
Teaching concepts
- •Building explicitly from Dragon as the established base
- •Offering support under the front hip generously, since this variation asks more of the outer hip than Dragon alone
How to practise
- 1From Dragon, roll onto the outer edge of the front foot.
- 2Let the front knee begin to open out to the side, only as far as feels available.
- 3Settle into whatever depth the outer hip offers today, without forcing further.
- 4Rest the hands on the front thigh or come down onto forearms or blocks.
- 5Settle in for three to five minutes, releasing residual tension with each exhale.
- 6Come out slowly, then repeat on the other side.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Alignment stays loose, the priority being a sustainable passive position. The front knee's angle varies enormously between bodies and isn't a target to aim for.
Breath
A slow, natural breath, with each exhale offering a chance to let the outer hip settle a little further without force.
Teacher’s eye
Check for a front knee being forced open beyond what the outer hip is actually offering, often visible as strain through the ankle or knee joint itself rather than the outer hip. A smaller opening with genuine ease is more valuable than a wider one under strain.
Student practice
Reflect after practising:
- •How far your knee opens varies a lot between bodies. There's no target angle here, just your own available range today.
- •If you feel strain in the knee or ankle rather than a stretch in the outer hip, that's worth backing off from.
Common movement strategies
Rather than mistakes, you may notice:
- •Support the front hip with a block or bolster if the outer hip doesn't offer much opening yet, allowing a passive rest at whatever depth is available rather than forcing further.
Modifications
- •A block or bolster under the front hip.
- •A smaller knee opening, staying closer to Dragon's original shape.
- •Hands on blocks instead of the floor.
Props
Completion check
- ✓Come out slowly, rolling back to the ball of the foot before repeating on the other side.
Related poses
Prerequisites
Complements
Alternatives
Progressions
Regressions
Related movement concepts
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