Lizard Pose - Utthan Pristhasana

How to Do Lizard Pose - Utthan Pristhasana
Lizard Pose - Utthan Pristhasana. Ann Pizer

Type of Pose: Standing, Hip Opener

Benefits: Stretches the hamstrings, hip flexors, and quadriceps

Lizard can be a pretty intense hip opener so I'm offering a lot of options to modify this pose to make it accessible to different degrees of flexibility. In addition to instructions for how to use props for people with tightness in this area, look several ways to intensify the pose for those who want to go a little deeper.


1. From downward facing dog, step the right foot to the outside of the right hand. Make sure your foot comes all the way to the front of your mat.

2. Bend your right knee and turn your right toes out slightly.

3. Bring your elbows to the floor with the forearms flat in your mat. Spread your palms on the floor. Use a block underneath the forearms if necessary (click the link to see this version of the pose).

4. Keep your head in a neutral position, neither dropping down nor cranking up. Press into your left heel and keep your hips from drooping toward the floor.

5, Stay for five breaths before stepping back to downward dog and doing the pose on the other side.

Beginners' Tips:

1. Lower your left knee to the mat if having the left leg raised is not possible.

2. Keep your arms straight if coming down to the elbows on a block is still too intense.

Advanced Tips:

1. If you want to go deeper, roll onto the outer edge of the right foot and let your right knee fall open to the right.


2. Drop the left knee to the floor. Straighten your arms. Bend the your left knee so the sole of your foot faces the ceiling. Reach your right hand behind you back and take hold of your left foot. Draw your foot toward your butt for an intense quad stretch. You can return your left forearm to the floor if that's possible.


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