This month we look at dragon pose (utthan pristhasana).  There are several variations and varying degrees of depth that you can pursue in this pose.  My first experience of dragon was an eye-opener and revealed some limitations and tightness within me.  By persisting with the pose my body has opened up and the pose has been of tremendous benefit to me – it will be so for you too!

Variation 1 – Fire Breathing Dragon

• Start in downward facing dog. Bring your hands in towards one another until your thumb-tips touch.  Step your right foot forward to the outside of your right hand.
• Start with your right foot pointing straight forward on 12 o’clock.
• Hold your left foot with your toes tucked and the toes and balls of your left foot supporting you.
• Engage your left leg extremely strong and straight and press the back of your left thigh towards the ceiling. The unbroken contraction of the quadriceps on the front of your back thigh is the source of the greatest heat in this variation and it is from this action that the pose gets its “Fire Breathing” name.
• Tone the pit of your belly in towards your spine (uddiyana bandha). Keep your midsection buoyant rather than collapsed.
• You may stay on your hands with your arms straight or you may lower your forearms onto a block or blocks or you may lower your two forearms onto the floor.

  

• Ease the weight of your hips forward and create a powerful stretch through the front of your left thigh and hip and through your right inner thigh.
• Ideally, lower your shoulders to a position level with your hips.

Variation 2 – Dragon

• Start in downward facing dog. Bring your hands in towards one another until your thumb-tips touch.  Step your right foot forward to the outside of your right hand.
• Turn your right foot outward towards the right side by around 30° to 45°.
• Angle your right thigh outwards to the same degree as your right foot. In so doing, lift the inner edge of your right foot up and rest on the outer edge of your right foot.
• Flex your right foot back towards your right shin. Do not allow your right ankle to sickle.  This occurs when the outside of your ankle bulges outward.  It is more prone to happen when you point your toes in plantar flexion and less likely to happen when your draw your foot back towards the front of your shin in dorsiflexion.
• Lower your left knee to the floor. You may choose to either keep your toes tucked or point your toes back towards the back of the room.  The comfort of your left kneecap is a factor I the choice here.  Some people feel discomfort in their kneecap with their toes pointed backwards.
• Tone the pit of your belly in towards your spine (uddiyana bandha). Keep your midsection buoyant rather than collapsed.
• You may stay on your hands with your arms straight or you may lower your forearms onto a block or blocks or you may lower your two forearms onto the floor.
• Ease the weight of your hips forward and create a powerful stretch through the front of your left thigh and hip and through your right inner thigh.
• Relax your hands and face. Many and oft are the occasions I have seen students clenching their hands until the knuckles show white or their jaws as if playing the role of

  

  someone being tortured in a movie.  

• The intention in the pose is a stretch but is also to release pent-up energy in your pelvis that is generated by your stress response to everyday trials and tribulations. If you clench your hands or jaw you are holding in tension and stress that you would be better served letting go.

Variation 3 – Revolved Dragon

• Pick up for this variation from where you reached in variation 2.
• Now, lift your right hand/arm from the floor and begin to rotate your chest towards the right side of the room.
• You may need to move by degrees. Set your right hand to your right knee and perhaps encourage your right knee to open a fraction wider to the right.
• Next, reach your right arm straight towards the back of the room.
• Finally, bend your left knee, raise your left foot and bind your right hand to the outside of your left foot or ankle.
• A common flaw that students drop into is in dropping their chin to their chest and looking towards the back of the room. Do not do this.  Instead, lift your chin up away from your chest.  Press your thoracic spine into your chest and arch your spine backwards.  Generate powerful opening up the front of your torso and across your chest.
• There is a big difference between taking this twisted bound variation with your left hand at the floor and your left arm straight and taking it with your left forearm at the floor. Move consciously and carefully.  If you are new to this bind and are not sure how much give your body has, start on your left hand and progress to binding with your left forearm at the floor.

Conclusion

These poses are able to be held for prolonged periods.  The first and third variations may be less sustainable than the second.  In any variation, breathe steadily and deeply through your nose.  Relax into the experience of the pose.  Right at your edge the way to something new is to surrender deeply.

The first time I took variation 3 was in a class taught by Baron Baptiste.  I had been able to bring my forearms to the floor in variation 2.  When the bind was offered, I reached for my ankle and there was no connection.  As long as my arms are, I could not achieve the bind.  I lifted onto my left hand and space opened up and I took the bind easily enough.  By taking that bind, in a short period of time, space opened up so that I could bind with my supporting forearm at the floor.  Dragon opens up space.  Open up.  Awaken.

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