Lizard Pose

Utthan Pristhasana

Lizard Pose deepens hip flexibility, strengthens the legs, and relieves tension. Inspired by a lizard’s stance, it helps release stress and improve mobility.

Common Name: Lizard Pose
Sanskrit Name: Utthan Pristhasana (OOT-ahn preesth-AHS-ah-nah)
Level: Intermediate
Pose Type: Seated, Hip Opener
Target Areas: Hips, Groin, Hamstrings, Lower Back

Lizard Pose, or Utthan Pristhasana, is a deep hip-opening yoga pose that enhances flexibility in the hips, hamstrings, and groin while strengthening the legs and core. This posture helps improve mobility, relieve lower back tension, and stimulate digestion by gently compressing the abdomen. It also promotes relaxation by releasing stored tension in the hips, which is believed in yoga philosophy to be an emotional storage area. Regular practice can benefit athletes, runners, and those with tight hips due to prolonged sitting. The pose itself mimics the low, grounded stance of a lizard, symbolizing adaptability and patience.

Lizard Pose Steps

woman in lizard pose practicing naked yoga

Step 1

Begin in Downward Facing Dog (Adho Mukha Svanasana). Take a deep breath and exhale, bringing your right foot forward, placing it between your hands, and aligning your knee with your ankle.Step 2

Lower your left knee to the ground, keeping your left toes tucked or untucked, whichever is more comfortable.

Step 3

naked woman in Utthan Pristhasana on a yoga mat

Begin to walk your right foot to the outer edge of your mat, bringing it closer to your right hand.

Step 4

Lower your forearms to the mat, stacking them directly below your shoulders, or keep your palms flat on the ground. Ensure your elbows are slightly bent and not locked.

Step 5

Keep your chest open and avoid rounding your back. Engage your core and lengthen your spine as you deepen the stretch.

Step 6

If you feel comfortable, you may lower your forehead to the mat, or place a block under your forearms for additional support.

Step 7

Hold the pose for several breaths, allowing the hips to relax and open. To exit, slowly press into your hands and lift your torso, bringing your right foot back to meet the left in Downward-Facing Dog.

Step 8

Repeat the pose on the opposite side.

Modifications

*Lizard Lunge is a slight modification of the lizard pose for those who aren’t as flexible.*

Knee Support: If your knee feels uncomfortable on the mat, place a folded blanket or cushion under your knee for extra padding.
Forearm Option: If you cannot lower your forearms to the mat, keep your hands on the ground or use blocks under your hands to bring the floor closer.
Deepen the Stretch: To deepen the stretch, you can gently press the hips forward while keeping the back leg straight.
Hip Block: Place a block under your back hip to provide support and reduce strain on the hip flexors.