Posts Tagged ‘baby dragon’

Welcome to the Year of the Dragon! Celebrate with Dragon Pose!

January 23, 2012

“Gung Hay Fat Choy!” (Happy New Year in Cantonese)

The Dragon is the 5th sign in the Chinese Zodiac, following the Rabbit.

If you were born in 1904, 1916, 1928, 1940, 1952, 1964, 1976, 1988 or 2000 your sign is the dragon.  Find your Chinese Zodiac Sign HERE.

Celebrate the New Year with Dragon Pose (Yin Yoga Variation of Runner’s Lunge)

Dragon Pose is great for the hips, groin, quads and can help with sciatica.

How to:

Baby Dragon (Modified Lunge)

Begin in Down Dog
Step your Right Foot forward, between your hands
Bring your Right knee directly over your right ankle.
Drop your Left Knee to the floor
Hold
Repeat on the Left

Variation:

If you want to go deeper….

Opt. 1:  Bring both hands to the Big toe side of your front foot
Opt. 2:  Bring your Forearms to the floor on the big toe side of your front foot: Baby Dragon Flying Low
Opt. 3:  Bring the top of your head to the floor on the big toe side of your front foot

Baby Dragon Flying High (Balancing Modified Lunge)

Begin in Baby Dragon
Bring your Hands to your Right knee
Hold
Repeat on the Left

Twisted Baby Dragon (Twisted Modified Lunge)

Begin in Baby Dragon
Bring your Left hand to the Big toe side of your right foot
Raise your Right Arm
Open your Right Arm out to the Right Side (twist to the side of the front leg)
Hold
Repeat on the Left

Variation:

Opt. 1:  Bend your Left Knee and hold your Left Foot with your Right Hand

Baby Winged Dragon (Modified Lunge with Hip Opener)

Begin in Baby Dragon
Bring both hands to the inside of the right foot
Allow your right knee to roll out to the right side
Come onto the little toe side of the Right Foot

Variation:

Opt. Bring your hands to Blocks

If you want to go deeper….

Opt. 1:  Bring your Forearms to the floor on the big toe side of your front foot
Opt. 2:  Bring your Forearms to the floor on the big toe side of your front foot, then use your right hand and apply a gentle pressure to your right knee, pushing out.

As always, BACK OFF IF THERE IS ANY PAIN!

Dragon Pose (Lunge)

Begin in Down Dog
Step your Right Foot forward, between your hands
Bring your Right knee directly over your right ankle.
Up on your Left toes, Left knee remains off the floor
Hold
Repeat on the Left

Variation:

If you want to go deeper….

Opt. 1:  Bring both hands to the Big toe side of your front foot
Opt. 2:  Bring your Forearms to the floor on the big toe side of your front foot-Dragon Flying Low
Opt. 3:  Bring the top of your head to the floor on the big toe side of your front foot

Dragon Flying Low (Balancing Lunge)

Begin in Dragon Pose
Bring your Hands to your Right knee
Hold
Repeat on the Left

Variation:

Opt. 1:  Bring your hands together in Prayer Position at Heart’s Center
Opt. 2:  Bring your arms over your head, interlace your fingers, index fingers pointing up
Opt. 3:  Begin in Opt. 2 and add a mini back bend

Twisted Dragon Pose (Twisted Lunge)

Begin in  Dragon
Bring your Left hand to the Big toe side of your right foot
Raise your Right Arm
Open your Right Arm out to the Right Side (twist to the side of the front leg)
Hold
Repeat on the Left

Variation:
Opt. 1:  Bend your Left Knee and hold your Left Foot with your Right Hand

Winged Dragon  (Lunge with Hip Opener)

Begin in Dragon Pose
Bring both hands to the inside of the right foot
Allow your right knee to roll out to the right side
Come onto the little toe side of the Right Foot
Hold
Repeat on the Left

Variation:

If you want to go deeper….

Opt. 1:  Bring your Forearms to the floor on the big toe side of your front foot
Opt. 2:  Bring your Forearms to the floor on the big toe side of your front foot, then use your right hand and apply a gentle pressure to your right knee, pushing out.  As always, BACK OFF IF THERE IS ANY PAIN!

Dragon Split
Begin in Baby Dragon
Slowly slid your Right foot forward, straightening out the Right Knee

Variation:
Opt:  Place a block under your right thigh

If you want to go deeper….
Opt: Slowly fold forward out over your Right Leg

Learn More Animal Poses Here

More Calendar Theme Yoga Poses

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