Lizard Pose (Utthan Pristhasana): Video Tutorial & Yoga Guide
| Workout | Lizard Pose (Utthan Pristhasana) |
| Primary Muscle Group | Quads |
| Secondary Muscle Group | Glutes, Hamstrings, Lats |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Flexibility and Stability |
| Exercise Type | Yoga and Stretching |
| Difficulty | Beginner to Intermediate |
Lizard Pose (Utthan Pristhasana): Video Tutorial & Yoga Guide
Secondary Muscles Group
Lizard Pose (Utthan Pristhasana): Step-by-Step Guide
- Step 1: Start in a low lunge. Place your right foot forward, keeping your knee stacked above your ankle. Extend your left leg back, resting your left knee on the mat for support.
- Step 2: Walk your right foot slightly to the right. Place both hands inside your right foot on the mat. Keep your palms flat or use blocks if needed.
- Step 3: Lower your hips. Gently sink your hips toward the floor, feeling a stretch in your left hip flexor and right inner thigh. Keep your chest lifted and your gaze forward.
- Step 4: Drop your forearms to the mat for a deeper stretch. If this feels too intense, stay on your hands. Use a block under your forearms if you need more support.
- Step 5: Engage your core. Pull your belly in slightly to support your lower back and maintain stability. Keep your back leg active by pressing into the top of your left foot or tucking your toes.
- Step 6: Hold the pose. Stay here for 3-5 breaths or longer, focusing on your breath and deepening the stretch with each exhale.
- Step 7: Switch sides. Step back to a kneeling or tabletop position and repeat the pose on your left side.
Lizard Pose (Utthan Pristhasana): Overview
The Lizard Pose (Utthan Pristhasana) deeply stretches your hips, hamstrings, and quadriceps while opening the groins and hip flexors. This pose improves flexibility, releases tension in the lower body, and helps build strength in the legs and core. It encourages mindfulness, grounding, and a sense of ease in the hips and pelvis.
Lizard Pose (Utthan Pristhasana): Benefits
This pose stretches the hips, hamstrings, and hip flexors while opening the chest and shoulders. It improves flexibility in the legs and hips, builds stability, strengthens the core, and helps release tension and stress stored in the hips.
Lizard Pose (Utthan Pristhasana): Pro Tips & Advanced Techniques
- Warm Up First: Stretch your hips and legs with lunges or dynamic movements before practicing Lizard Pose.
- Use Props: Use blocks under your hands or forearms if reaching the mat feels difficult.
- Keep Your Spine Long: Avoid rounding your back by keeping your chest open and your neck aligned.
- Move Gradually: Ease into the pose slowly to avoid straining your muscles.
Lizard Pose (Utthan Pristhasana): Progression Plan
Beginner
Intermediate
Advanced
Lizard Pose (Utthan Pristhasana): Frequently Asked Questions (FAQs)
What does Lizard Pose work on?
+It stretches the hips, hamstrings, and hip flexors while improving stability and flexibility.
Is Lizard Pose suitable for beginners?
+Yes, beginners can use props and keep their back knee down for support.
How long should I hold this pose?
+Hold for 3-5 breaths or longer if comfortable.
What should I avoid in this pose?
+Avoid letting your front knee collapse inward. Keep your alignment strong and your movements controlled.
Can this pose release tension?
+Yes, it helps release physical and emotional tension stored in the hips.
