Yoga Dragon Pose

The Dragon yoga pose and the Lizard pose are essentially the same pose but with different names. The Sanskrit name for this yoga pose is Utthan Pristhasana.

Dargon Pose

The benefits of this yoga pose include the physical and the spiritual aspect. From the physical aspect, this yoga pose leads to stretching forward, in the so-called Forward Bend yoga poses.  The Dragon pose is good for fine opening of the hips and their flexors. Also, the importance for stretching the quadriceps and increasing the mobility of the hips should not be overlooked. This yoga pose is a very good recommendation for people who are facing with problems in the lower back. The Dragon pose is very liberating when it comes to sciatica. I recommend this pose for people who have problems with sciatica.

If you have a problem with unstretched groin, the Dragon pose is definitely great for your groin. It is very important that you do this pose very carefully, because your knees or ankles can suffer from an uncomfortable feeling during this pose. Thus, the possibility of injury is called into question in such situations. It is highly recommended that one learns this pose under the guidance of a qualified instructor.

In the cases where you have a problem entering in a certain pose, you can use some kind of support.  In this yoga pose, you can place a blanket under the knee of the outstretched leg or a support under the shin. This way, the knee of the outstretched leg will be lifted off the floor. Getting in a Dragon pose itself depends to a large extent on your stretching, and on how long you can hold certain yoga poses. You can enter in this pose by simply stepping forward one foot from the downward pose. If necessary, use supports to get into the pose or to stay in it.

What Are the Different Variations of the Dragon Pose?

The Dragon pose itself has several alternatives that can be easier but also more challenging. The easier variation involves the fine stretching of the inner thigh of the outstretched leg. In this variation, you will place your palms on the knee of the outstretched leg, opening the chest forward. In that way, more weight is transferred to the hips. This is called the Dragon Fly position.

Dragon Fly

If you want a deeper, finer, and stronger stretching, then you can try the yoga pose called Dragon Flying Low. To do this, lower your palms from the inside of the foot which you stepped forward and lower your elbows to the yoga mat. In case you can’t lower your elbows on the yoga mat, lower them on a block or blanket.

Low Dragon

The position called Twisted Dragon aims to achieve a deeper stretch of the inner thigh of the front leg. In this pose, the palm is lowered to the knee of the same leg (front leg). There is a rotation of the chest until they open upwards.

Twisted Dragon

If you want to work on the stretching, strength, and mobility of your ankles, the next variation of the Dragon’s pose is definitely for you. From the basic pose, try to fully stretch the foot you stepped on. Do that very slowly. Try that the heel of the outstretched leg barely touches the yoga mat, as if you want to lift it away from it. This pose is called the Baby Dragon.

Baby Dragon

The most challenging variation of this pose is the Dragon Splits. This pose mostly affects the hip flexors. If necessary, place a support or a blanket under the buttocks of the outstretched leg in front. With the use of these supports, you transfer the weight to the hips, increasing only the stretching of the outsretched leg.

Benefits of the Dragon Pose

When it comes to the benefits of the pose from the angle of the organs themselves, the Dragon pose is great for improving the work of the kidneys, bladder, gallbladder, liver, stomach, and spleen.

When analyzing this pose from the spiritual aspect, we should keep in mind that this pose opens the second chakra, the so-called Sacral. Its name in Sanskrit is Swadhisthana. The position of this chakra is in the center of the lower abdomen, below the navel, in the lumbar area of the spine. The color of this chakra is orange and its element is water.

People who have a balanced Sacral chakra exude security, inner warmth that spreads outwards, and kindness to all living beings. Unfortunately, people who do not have this chakra in balance face depression, emotional instability, and loss of creativity. They become emotionally overwhelmed.

What Blocks the Sacral Chakra?

Psychologists who are open-minded and respect the impact of East-West learning, point out that the main reasons for Sacral chakra imbalance can be: stress, illness, neglect, emotional or sexual violence and toxic relationships.

How Can the Sacral Chakra be Unblocked?

There are various techniques and methods that you can apply in order to unblock the closed Sacral chakra. First of all, it is very important to realize that your Sacral chakra is blocked. You must not allow denial at any level of your existence. Otherwise, the Sacral chakra will remain blocked.

One technique involves connecting to the water. It would be ideal to live by the water. If you don’t have the ability to live by the water, it’s okay to sit by the lake, river, ocean or by the sea for a few hours during the week.

Improve your diet. You need to include foods that will improve the work of the Sacral chakra (carrots, sweet potatoes, oranges, mangoes, apricots).

Be creative. Start writing a diary or painting. Go to different workshops. Never forget your yoga practice which includes poses for hip opening. If you like to sing, try to chant mantras for your energy center.

People who have a Sacral chakra in balance can feel the pleasures, both on the physical as well as on the emotional and spiritual level of their existence.

The frequency of the Sacral chakra is 417Hz. It is best to sleep with music on this frequency. Play that kind of music in your headphones, close your eyes, and relax.

About the author

Urosh Martinovic

Urosh Martinovic is a yoga and mindfulness teacher. He has experience in more than 7,000 guided classes. His work includes 1 on 1 online classes and workshops. Uros is a founder of holistic portal for Balkan Moja Solja Joge (My cup of yoga).