Why Deer Pose Is a Powerful Release for Hips and Spine

Long hours of sitting—especially at a desk—often leave the hips compressed and the spine feeling stiff or fatigued. Deer Pose, especially in its supported and twisted variation, offers a gentle yet effective way to release these areas without strain. With the help of props, the body can settle into a shape that opens the hips, softens the lower back, and encourages subtle rotation through the spine.

How to Come Into the Pose

Start seated on the floor. Bring one shin in front of you so it sits roughly parallel with the front edge of your mat. Extend the other leg behind you, creating close to a 90-degree bend at both the hip and knee. Position a bolster, firm cushion, or stacked blankets beside the front leg.

Turn your torso toward the front-facing thigh and fold forward, allowing your body to rest on the support. Encourage length through the spine as you settle rather than collapsing into the twist. Stay for up to three minutes, or as long as it feels comfortable, then switch sides.

Variations and Support

To make the pose more accessible and comfortable:
• Use pillows, folded blankets, or cushions if you don’t have a bolster.
• Sit on a blanket or place padding underneath the front knee if the hips feel tight.
• If twisting causes discomfort, fold directly forward instead of rotating.

Why It Works

The positioning of the legs in Deer Pose gently opens the hips without forcing external rotation. The supported twist creates space through the lower back and side body in a way that feels grounded rather than effortful. By resting the torso on props, the body can release gradually, making it ideal after long periods of sitting or as part of a restorative practice.

Move slowly, take your time setting up, and let the support hold you. This quiet posture can help reverse the effects of desk posture, improve mobility, and offer a moment of ease to areas that tend to hold tension.

Any Questions? Feel free to get in touch at: info@calmfolketherapies.co.uk