Lizard Pose
Utthan Pristhasana
About This Pose
Lizard Pose (Utthan Pristhasana) is an intense hip opener that takes the lunge position and deepens it by placing both hands inside the front foot. This positioning creates a profound stretch in the hip flexors, groin, and inner thigh while also accessing the outer hip of the front leg. The pose is named after the low, wide stance of a lizard. Lizard Pose is excellent preparation for deeper hip openers like Pigeon and for arm balances that require open hips. The pose can be practiced with hands on blocks or dropped to the forearms for increasing intensity.
Step-by-Step Instructions
- 1
From Down Dog, step right foot outside right hand
- 2
Both hands are now inside the front foot
- 3
Lower back knee to floor if desired
- 4
Walk hands forward slightly
- 5
Option to lower to forearms for more depth
- 6
Keep front knee tracking over ankle
- 7
Let hips sink toward floor
- 8
Back leg extends actively or knee down
- 9
Hold for 5-10 breaths
- 10
Walk hands back up, step back
- 11
Repeat other side
Alignment Cues
- Front foot steps to outside of hand
- Hands inside front foot
- Front knee tracks over ankle
- Hips sink toward floor
- Back leg active or knee down
- Spine long
- Shoulders over wrists or forearms
Benefits
- Deeply opens hip flexors
- Stretches groin and inner thighs
- Opens outer hip of front leg
- Prepares for deeper hip openers
- Stretches hamstrings
- Strengthens legs
- Prepares for arm balances
- Releases tension from sitting
Modifications
- Hands on blocks
- Back knee down
- Stay on hands instead of forearms
- Don't sink as deep
Variations
- Forearms on floor
- Back knee lifted
- Twisted Lizard—reach for back foot
- Walking front foot wider
Cautions & Contraindications
Cautions
- Use blocks if floor is too deep
- Keep front knee stable
- Move into depth gradually
- Keep back leg active
- Breathe through intensity
Avoid this pose if you have:
- Knee injuries
- Hip injuries
- Groin strains
- Lower back pain
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
