Yin Yoga: Deer Pose

Setting Up:
Foundation-Begin seated with your legs in front of you.

Action- Bend you right knee into half butterfly with the heel about a foot away form the pelvis, then place your left knee into the arch of the right foot. Bend the left knee until the foot is closer to ninety degrees from the knee towards the bottom. (The legs will look a bit like a pinwheel) Rotate the torso in the direction of the right knee and walk thee torso forward until it rests on a bolster, blanket, or your mat. The arms can relax out to the side like goalposts. Turn your head to the side.

Boundary- Keep upright in the seated twist if there are hip issues. Adjust thebend of the knees to your own degree of comfort.

While You are There: Relax the front of the torso towards the ground. Remain for 3 minutes each side or if you are using it as a counterpose/release you may go a bit shorter and take 1 minute per side.

Modify- The easiest option is to stay seated as you twist. The level of bolster/ blanket height can be adjusted to the degree of flexibility. Turning your head in the same direction as the knees will be the more gentle option for the neck.

Deepen- Take the chest all the way to the floor to increase the rotation and lower hip compression/ upper hip stretch. Send your arm that is on the same side as your knees up overhead and stretch from the hip all the way through the fingers to add shoulder opening. Turning the head in the direction away from the knees will increase the stretch on the neck.

Transition out of the Pose: Place your hands on the ground and use that support to slowly return to seated. Then unwind the twist. It is nice sometimes to lean back on the arms, place the feet in front of you and windshield wiper the knees before taking the second side.

Why (benefits)

• This is a nice hip balancing posture (External rotation of the front thigh and internal rotation of the back thigh).
• Gently compresses the internal organs
• Loosens tension in the spine
• When the arm is extended the shoulder is stretched.
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When to Avoid (contraindications)

• Knee or hip issues may need more support with blankets or it may be best to stay seated in the upright position.
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Yang Variation:There is no direct yang variation for this posture. In the leg it would be a hybrid of hero’s pose (virasana) and the back leg in half bound angle pose (butterfly/ baddha konasana) and a seated twist.

About Chris Loebsack
​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.
Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am 
​Boundless Yoga Studio Mt. Pocono Class 
YIN Yoga (Stretch) Tuesdays 6:00 pm ​
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018
Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program  Only 7 spaces remaining as of 6/17
​11/3-5 Chair Yoga Advanced Studies Program 
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program  9 Spaces Remaining as of 6/17
Touring Schedule 2018 Contact Chris  to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion

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