Lizard Pose
Description
Lizard Pose (Utthan Pristhasana) is a deep low lunge with both hands inside the front foot, often performed with the back knee on the floor and the torso lowered onto the forearms. It deeply opens the hip flexors, hamstrings, and groin. It is one of the most effective hip openers in yoga.
Muscle Group
Equipment Required
Lizard Pose Instructions
- Start in a low lunge with right foot forward and left knee on the floor.
- Walk your right foot to the outside of your right hand so both hands are on the inside of your right foot.
- Lower your forearms to the floor (or onto a block). Your right knee bends naturally to the outside.
- Press your hips down and forward. Feel the deep stretch in your left hip flexor and right inner thigh.
- Keep your back leg active — press the top of your back foot into the floor.
- Lengthen through the crown of your head. Relax your face.
- Hold for 30 to 90 seconds. Breathe deeply.
- To exit, press back into a hands-and-knees position. Switch sides.
Lizard Pose Form & Visual
Lizard Pose Benefits
- Deeply opens the hip flexors, hamstrings, and groin
- Improves hip mobility for squats and lunges
- Stretches the calves and ankles
- Relieves lower-back tension
- Calming despite the intensity
- Used by athletes and physical therapists
Lizard Pose Muscles Worked
- Hip flexors (back leg, stretched)
- Hamstrings (front leg, stretched)
- Adductors (front leg)
- Quadriceps (back leg)
- Calves and ankles (back leg)
Lizard Pose Variations & Alternatives
- Kneeling Hip Flexor Stretch
- Pigeon Hip Stretch
- Lizard with Back Knee Lifted (more intense)
- Lizard with Quad Stretch (back foot grabbed)
- Twisted Lizard
- Lizard with Block Under Forearms
