Pose sheet

Deer Pose

Mṛgāsanaमृगासन

Sit with one leg bent in front and the other behind, rotating both hips.

Open this pose in the 3D body

Steps

Support

Sitting bones and legs on floor or props; fingertips provide support.

Enter

Sit in Butterfly with the soles of your feet together.
Swing your right leg back, placing its foot behind you.
Position your left shin forward; bend both knees approximately 90°.
Adjust your feet; support your seat without forcing the angles.
Sit upright; rest your fingertips beside your hips.

Hold

Support your seat on the floor or a prop.
Keep your torso upright without leaning toward your front leg.
Rest your legs on the floor or props; release unnecessary effort.

Exit

Lean away from your back foot and bring that leg forward.
Return to Butterfly.
Repeat on the other side, switching the positions of your legs.

Breathing: Breathe gently without forcing.
Duration: Up to one minute per side as a counterpose.

Adapt

Adaptations

Raised seatSit on a cushion or block to support your pelvis.
Supported kneePlace a folded blanket or bolster beneath your front knee.
Feet closerBring your feet closer to adjust your seat support.
Raised handsRest your fingertips on blocks beside your hips.

Variations

Fold your torso toward your front leg.
Twist toward your front leg, keeping both sitting bones grounded.
Twist toward your back foot, resting on one elbow.

Signals of effort

External rotation of one hip and internal rotation of the other.
Both knees remain bent throughout the hold.
Asymmetrical leg support.