Dragon Pose Recovery Reset
dragon pose cool-down
2 gentle rounds
30-45 sec Dragon Pose per side
5 slow nasal breaths
Keep every position pain-free
Warm-Up & Mobility
Dragon Pose — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Dragon pose is a deep low-lunge position for the front of the rear hip and the inside of the front hip. Because it can be intense after training, use blocks or hands for support and keep the front knee aligned with the foot. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Dragon pose is a deep low-lunge position for the front of the rear hip and the inside of the front hip. Use Dragon Pose after training with slow breathing and mild tension only; it should settle the session, not become another workout.
Curated demonstration
Watch Dragon Pose Technique
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How to do Dragon Pose (Quad and Hip Flexor Stretch) | Yin Yoga
Yoga with Ti · reviewed 2026-08-06
Muscles Worked
Hip flexorsAdductorsGlutes
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Dragon Pose as a calm post-training transition that gently addresses hip flexors and adductors while breathing and heart rate return toward baseline. |
|---|---|
| Avoid if | Avoid or scale Dragon Pose if sharp pain, tingling or numbness appears. Correct this common fault before adding volume: letting the front knee collapse inward. |
| Scaling | Shorten the stance and support both hands on blocks. |
How to Do the Dragon Pose
1
From hands and knees, step one foot outside the same-side hand.
2
Slide the rear knee back to a comfortable long-lunge position.
3
Keep the front foot flat and knee tracking over the toes.
4
Stay on the hands or lower to blocks, breathe, and change sides.
Common Mistakes
✕
Letting the front knee collapse inward.
✕
Dropping too deep and creating a pinch at the front of the hip.
Coaching Tips
✓
Use blocks to make the position calm and sustainable.
✓
Keep a small rear-side glute squeeze.
Scaling Options
Easier / Beginner
Shorten the stance and support both hands on blocks.
Harder / Advanced
Lower to the forearms only while the front knee remains aligned.
Cool-Down Examples
Use Dragon Pose to Finish the Session
Build a similar session
Post-WOD Dragon Pose Flow
post-workout dragon pose
4-minute downshift
60 sec easy walk or march
30-45 sec Dragon Pose per side
Finish when breathing feels calm
Frequently Asked Questions
How should Dragon Pose feel?
Dragon Pose should create mild, steady tension while you can still breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Plan the Whole Session
Build a Session Around Dragon Pose
Use the generator to create a complete workout with an appropriate cool-down, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
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