04/09/2026
Why change the position of the back leg in Deer Pose?
With the back ankle down, the floor supports the leg, so the muscles around the hip don’t need to work as hard to actively hold the position. You can focus more on the mobility and stretch.
Keep the knee down but lift the ankle and you remove some of that support. The back hip is internally rotated, so the gluteus medius and minimus, adductors and deeper hip rotators have to work to maintain that rotation and control the position of the femur.
Lift the whole back leg and the demand changes again. With no contact with the floor, the muscles around the hip and pelvis have to control the position of the entire leg.
The variation you choose depends on what you’re trying to explore.
Sometimes you want support so you can focus on the stretch. Sometimes you want to challenge your ability to actively control the range.
It isn’t always about going deeper. It’s about understanding why you’re changing the position and what you’re asking the body to do.
I’ve just released a new 40 minute YouTube class dedicated to hip opening and mobility. It’s not my usual flow style. It is purely getting into the hips, perfect if you are tight and hold a lot of tension.
Comment Hips and I will send you the link to the class (well I will try 🤣 I’m going to try do the Manychat automated thing. Wish my luck my technology skills are a work in progress)
