Dragon Pose (Yin Yoga): Benefits, How To & Variations

Dragon Pose is a family of deep lunging postures commonly practiced in Yin Yoga. The pose primarily targets the hips, hip flexors, and thighs and can be adapted through several variations depending on where you want to feel the stress and what is appropriate for your body.

Unlike more active lunges, Dragon Pose is typically held for several minutes with the muscles relatively relaxed, allowing time and gravity to influence the deeper tissues around the hips and legs.

Dragon Pose is sometimes confused with Lizard Pose because the shapes can look similar, but they come from different approaches to Yoga. Below, we’ll look at the difference, how to practice Dragon Pose, its benefits, modifications, and the many Dragon variations used in Yin Yoga.

Sanskrit name: Dragon Pose does not have a traditional Sanskrit name. Its closest yang counterpart is Anjaneyasana (Low Lunge).

Man black top and shorts Performing Twisted Dragon Yoga Pose. Lizard Pose.
Numerous Benefits with the Dragon Pose / Lizard Pose (Utthan Pristhasana)

Dragon Pose vs. Lizard Pose: What’s the Difference?

Dragon Pose and Lizard Pose can look very similar, particularly when the hands or forearms come to the inside of the front foot. The main difference is the context and intention of the practice.

Dragon Pose is a Yin Yoga posture and includes a family of long-held lunge variations such as Baby Dragon, Dragon Flying High, Dragon Flying Low, Twisted Dragon and Winged Dragon. The body is generally allowed to settle into the pose with minimal muscular effort.

Lizard Pose (Utthan Pristhasana) is typically practiced in more active Yoga styles. It may use a similar lunging shape, but muscular engagement, alignment cues, and the amount of time spent in the pose can be quite different.

So while some Dragon variations resemble Lizard Pose, Dragon Pose and Lizard Pose are not simply two names for the same practice.

The Benefits of Dragon Yoga Pose

  • Deep hip and groin opener that targets the connective tissue.
  • Dragon Yoga pose stretches the back leg’s hip flexors and quadriceps
  • Many variations to help work deeply into the hip socket
  • It can help with sciatica and lower back pain

Contraindications

  • Dragon Yoga Pose can be uncomfortable for the kneecap or ankle. If you are stiff, the back thigh will be at a 90-degree angle to the front thigh, putting a lot of weight on the kneecap. Support the back knee with a folded blanket, or place a bolster under the shin to lift the back knee off the floor.
  • Use caution if you have hip injuries or very tight hip flexors.
  • Yin Yoga Teachers: Take care leading this pose if students are experiencing some or all of the above

How to Do Dragon Pose

  1. Begin on your hands and knees or in Downward Facing Dog.
  2. Step your right foot forward between your hands, bringing the knee roughly over the ankle.
  3. Lower your left knee to the mat and allow the left leg to extend back. Place padding beneath the back knee if needed.
  4. Keep your hands on the floor or place them on Yoga blocks to reduce the intensity. Let the hips gradually settle forward and down until you reach an appropriate edge.
  5. Relax unnecessary muscular effort and allow the pose to become relatively still. You should feel noticeable stress in areas such as the hips, hip flexors, or thighs, but not a sharp or painful sensation.
  6. Remain for your chosen hold time, then slowly shift your hips back, bring the front leg out of the pose, and pause before practicing the second side.

Dragon Pose Video Tutorial

Pose Beginners' Tips

  • Start by holding the dragon Yoga pose for 1 to 3 minutes, as the sensations in this pose can intensify.
  • Consider using a block vertically under the front thigh or hip to enhance comfort and relaxation.
  • Additionally, for added knee support, placing a blanket under your back knee can help alleviate any discomfort.

Yoga Props Accessibility Options

DIY YOGA Blocks and Props Blanket rolled up to make DIY yoga bolster substitute on Left. Used as a substitute yoga bolster to the Commercial grade yoga bolster on the right.
DIY Yoga Bolster Substitute - Made with a Rolled Blanket.
  • Dragon Yoga Pose can be uncomfortable for the kneecap or ankle. If you are stiff, the back thigh will be at a 90-degree angle to the front thigh, putting a lot of weight on the kneecap. Support the back knee with a folded blanket, or place a bolster under the shin to lift the back knee off the floor.
  • Use caution if you have hip injuries or very tight hip flexors.
  • Read 8 Yoga Props That Support Your Yin Practice to learn more.

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Different Variations of the Dragon Yoga Pose or Lizard Pose

Baby Dragon Yoga Pose

Young woman performing baby dragon Yoga pose. front knee is bent and above knee back leg is bent and knee on the ground
Baby Dragon Pose

The first Variation is a simple low lunge called Baby Dragon Yoga Pose, as shown in the picture. If you like, you can rest your hands on the Yoga blocks—a staple dragon stretch.

Dragon Flying High Yoga Pose

Young woman performing flying high Yoga pose. front knee is bent and above knee back leg is bent and knee on the ground
Dragon Flying High Pose

The next option is to rest the arms or hands on the front thigh and lift the chest, increasing the weight over the hips. This is called the Dragon Flying High Yoga Pose, or simply the Dragon Flying Pose.

Dragon Flying Low Yoga Pose

Young woman performing baby flying low pose. front knee is bent and above knee back leg is bent and knee on the ground
Dragon Flying Low Pose

A deep hip-opener option, the Dragon Flying Low Yoga Pose, is typically how a lizard pose is shown. Place both hands inside the front foot and walk hands forward, lowering the hips. Come down on the elbows or rest them on a bolster or block for a low dragon stretch.

Twisted Dragon Yoga Pose

Young woman performing twisted dragon pose. front knee is bent and above knee back leg is bent and knee on the ground
Twisted Dragon Pose

In Twisted Dragon Yoga Pose, your left hand pushes your front left knee to the side while the chest rotates to the sky. Do the opposite side with the right hand on the right knee and twist. A sensation-packed twisted dragon stretch.

Winged Dragon Yoga Pose

Young woman performing winged dragon Yoga pose. front knee is bent and above knee back leg is bent and knee on the ground
Winged Dragon Pose

In Winged Dragon Yoga Pose, with hands on the floor, wing out the knee a few times, roll onto the side of your front foot, and then stay there with the knee low. You could come down on the elbows or rest them on a Yoga block or bolster.

Overstepping Dragon Yoga Pose

Young woman performing Overstepping Yoga pose. front knee is bent and above knee back leg is bent and knee on the ground
Overstepping Dragon Pose

The Overstepping Dragon Yoga Pose exercises the front ankle and Achilles tendon. From Baby Dragon, allow the front knee to come far forward or slide the heel backward until the heel is just about to lift off the ground.

Dragon Splits Yoga Pose

Young woman performing dragon splits pose. front knee is bent and above knee back leg is bent and knee on the ground
Sit Up Dragon Splits Pose
Young woman performing dragon splits low pose. front knee is bent and above knee back leg is bent and knee on the ground
Forward Fold Dragon Splits Pose

Dragon Splits Yoga Pose offers the deepest stretch for hip flexors. Straighten both legs into the splits. Support the front leg and hip with a bolster under the buttocks to maintain balance and release weight; this relaxes the muscles. Sit up tall or forward-fold the upper body for different sensations.

Fire Breathing Dragon Yoga Pose

Young woman performing Fire Breathing pose. front knee is bent and above knee back leg is bent and knee on the ground
Fire Breathing Dragon Pose

Add some Yang with the Fire Breathing Dragon Yoga Pose. In any of the above dragon variations, tuck the back toe under and lift the knee, lengthening the leg. Lifting the knee puts more weight on the hip joints, increasing the stretch.

Coming Out of the Pose

Move your hands to the Downward Facing Dog position, move the back knee forward a bit, tuck the back toes under, and with a nice groan, step back to Down Dog.

Read More About Yoga Poses

Counter Yoga poses

  • A short Downward Facing Dog is delicious. Bend one knee, lift that heel, push the opposite heel down, and switch sides repeatedly.
  • Child’s Pose feels good after Down Dog and before moving to the Dragon’s other side.

Meridians & Organs Affected by Dragon Yoga Pose

The meridians and Organs affected are the Stomach, Spleen, Liver, Gall Bladder, and Kidneys (and even the Urinary Bladder in the Dragon Flying High or the Dragon Splits High) Yoga pose.

Joints Affected By Dragon Yoga Pose

  • Hips and ankles.
  • Lower back in the backbend options.

Recommended Hold Times

  • Shorter: Hold each dragon pose variation for one minute and cycle through all of them.
  • Longer: Hold just one dragon variation for three to five minutes.

Similar Yang Yoga Poses

Low lunge (Anjaneyasana) or Lizard Pose

Other Notes

You may not feel anything in the outer hip joint. If your hip flexors or quadriceps are tight, that area will take all the stress. The dragon Yoga pose is still good, but if you wish to work on your hip mobility, you must explore other Yoga postures.

Video: Dragon Pose Yin Yoga Sequence

Dragon Pose FAQ

What is Dragon Pose in Yin Yoga?

Dragon Pose is a family of long-held lunging postures used in Yin Yoga. The variations primarily target the hips, hip flexors and thighs while allowing the practitioner to adjust the position according to their individual range of motion.

No. Although some Dragon variations resemble Lizard Pose, they come from different approaches to yoga. Dragon Pose is practiced as a Yin Yoga posture with longer holds and relatively relaxed muscles, while Lizard Pose (Utthan Pristhasana) is generally practiced more actively.

Depending on the variation, Dragon Pose can create stress through the hip flexors and quadriceps of the back leg and the hips, hamstrings or inner thigh of the front leg. Different Dragon variations shift the emphasis to different areas.

In Yin Yoga, Dragon Pose is commonly held for several minutes. Beginners may start with shorter holds, while experienced practitioners may remain longer provided the sensations remain appropriate and there is no sharp or painful discomfort.

Yes, but Dragon can be intense. Beginners can keep the torso upright, use blocks beneath the hands and place padding under the back knee. There is no need to move into deeper variations such as Dragon Flying Low until they are appropriate for your body.

Make Dragon Yoga Pose Part of your Regular Yoga Practice

The Dragon Yoga Pose (lizard pose) is a valuable addition to any Yin Yoga practice, especially for those seeking to increase flexibility in tight hips, release tension, and promote relaxation. 

Whether you’re new to the benefits of Yin Yoga postures or a seasoned practitioner, incorporating the Dragon Pose into your routine can help you access the deeper layers of your physical, mental, and emotional being. 

In addition, you can reap the benefits of this powerful Yin posture on and off the mat by cultivating awareness, breath control, and a meditative mindset.

Sources

Bernie Clark 

https://en.wikipedia.org/wiki/Anjaneyasana

Reviewed & updated August 26, 2026 by Kevin Parenteau, ERYT & YACEP

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Kevin Parenteau

Kevin is the Founder and CEO of Asana at Home Online Yoga. He is a long-time Ashtanga and Yin Yoga Practitioner. Vipassana Meditator, Yoga teacher, and all-around Yoga Nerd. Writes on Yoga Asana Practice, Meditation, Chakras, Yoga Education, and Philosophy
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