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Lizard Pose (Utthan Pristhasana)

Lizard Pose, known in Sanskrit as Utthan Pristhasana (OOT-tahn prish-TAH-sah-nah), is a deep and opening hip stretch that effectively prepares the body for more advanced postures. The name translates to "Lizard Extended Pose," reflecting the low, grounded nature of the posture. This intermediate-level pose is a staple in many yoga sequences, particularly those focusing on increasing flexibility in the hips and hamstrings.

How to Practice Lizard Pose

Follow these steps to safely and effectively practice Lizard Pose:

1. Begin in Downward-Facing Dog Pose. Ensure your hands are shoulder-width apart and your feet are hip-width apart, with your tailbone lifting towards the sky.
2. As you exhale, step your right foot forward and place it outside of your right hand. Your right knee should be stacked directly over your right ankle, with your toes pointing slightly outwards.
3. Gently lower your forearms to the floor, aligning them parallel to each other. If reaching the floor is challenging, you can use blocks under your forearms for support.
4. Allow your left knee to remain lifted, or for a deeper stretch, you can gently lower your left knee to the mat, keeping your toes tucked or untucked based on comfort.
5. Maintain a long spine, gazing forward or softly towards your mat. The primary focus of your Drishti, or gaze point, for this pose is Bhrumadhye, the third eye point between your eyebrows.
6. Breathe deeply, allowing your hips to sink lower with each exhalation. Hold the pose for several breaths, noticing the sensations in your hips and hamstrings.
7. To exit the pose, inhale and gently lift your torso, placing your hands back on the mat. Exhale and step your right foot back to return to Downward-Facing Dog Pose.
8. Repeat the sequence on the left side, stepping your left foot forward and outside of your left hand.

Benefits of Lizard Pose

Lizard Pose offers a multitude of physical and mental benefits:

• Deep Hip Opening: This pose effectively targets the hip flexors and outer hips, promoting increased range of motion and flexibility.
• Stretches Hamstrings and Groin: The deep lunge position provides a significant stretch to the hamstrings of the front leg and the groin area.
• Strengthens Inner Thigh Muscles: Engaging the inner thighs to stabilize the pose helps to strengthen these often-underworked muscles.
• Strengthens the Core: Maintaining stability in the pose requires active engagement of the abdominal muscles, leading to improved core strength.
• Opens the Chest: While primarily a hip opener, the low lunge can also encourage a gentle opening across the collarbones and chest.
• Alleviates Stress: Hip openers are often associated with releasing stored emotions and tension, making this pose excellent for stress reduction.
• Prepares for Advanced Poses: The deep hip and hamstring flexibility gained from Lizard Pose is foundational for postures like Flying Lizard Pose and Monkey Pose. Use a lizard pose generator to explore variations that can deepen your practice.

Cautions and Contraindications

Please exercise caution or avoid Lizard Pose if you experience any of the following:

• Hip Injury: Individuals with existing hip injuries, recent hip surgery, or conditions like sciatica should approach this pose with extreme care or avoid it entirely.
• Knee Pain: If you experience knee pain, place extra padding under your back knee or keep the back knee lifted.
• Wrist or Elbow Issues: If placing weight on your forearms causes discomfort, use blocks to elevate your forearms or keep your hands on the mat.

Lizard Pose Details