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Deer Pose Benefits:

  • A nice counter pose to hip openers or any external rotation of the hips
  • A balanced way to rotate hips, both externally (front leg) and internally (back leg)
  • It improves digestion and relieves gas
  • Helps to relieve the symptoms of menopause
  • Reduces swelling of the legs during pregnancy (until the end of the second trimester)
  • Therapeutic for high blood pressure and asthma


  • If knee issues exist, carefully rotate the hip (front knee) externally; keep that foot closer to the groin. You could support the front knee with a bolster or folded blanket.

Getting Into the Deer Pose:

  • Start by sitting in Butterfly Pose on the floor, then swing your right leg behind you, bringing the foot behind your hip. Position the front leg by moving the foot away from you. Try to make a right angle with the front knee. Move the back foot away from your hip until you feel like you are tipping away from that foot. Keep both sitting bones firmly rooted to the ground.

Alternatives & Options:

  • The tendency here is to tilt away from the internally rotating hip of the back leg. Make sure both sitting bones are firmly on the floor. You may need to move the feet more inwards toward the core of the body.
  • If you’re very flexible, you can begin to move your feet away from the hips.
  • To stretch the side body and back thigh, twist around toward the back foot by rotating to the opposite side. You may rest on your elbow here and try to bring your head to the floor.

Coming Out of the Deer Pose:

  • Lean away from the back foot and bring that leg forward, returning to Butterfly Pose and ready to do the second side.

Counter poses:

  • Since this pose involves both external and internal hip rotation, the best counterpose is to do the other side.
  • Windshield Wipers are excellent: they can be done lying down, sitting up, or reclining on elbows.

Meridians & Organs Affected By Deer Pose:

  • If the front leg is firmly on the floor or if you are twisting, the Gall Bladder line is activated. Any inner groin sensations indicate that the Liver and Kidneys are benefiting. If the thigh is stretched, the Stomach and Spleen are activated.

Joints Affected:

  • The hips are the main ones, but the spine will benefit if you include the twisting version.

Recommended Hold Times:

  • Most can’t do this pose well enough to get a lot of benefit from it, so it is useful mainly as a counterpose (in which case, hold for up to one minute).

Similar Yang Asanas:

Other Deer Pose Notes:

  • Applicable after long-held, external hip rotations such as Shoelace, Swan, or Dragonfly, where both legs were wide apart;
  • Most students won’t easily understand what the pose is about. They won’t move their feet far enough away from the groin or hips, or they will tilt too much, allowing the internally rotated hip to rise off the floor. Teachers will have to inspect the efforts of their students and offer guidance.

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