Lizard Pose

Lizard Pose


This exercise involves getting into a yoga pose called the lizard pose, which involves stretching the hips and groin muscles. It is a great way to improve flexibility and release tension in the lower body.

Muscle Group

Equipment Required

Lizard Pose Instructions

  1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  2. Walk your hands forward a few inches and curl your toes under.
  3. As you exhale, move your buttocks halfway back toward your heels.
  4. Keep your arms active; don’t let your elbows touch the ground.
  5. Drop your forehead to the floor or to a blanket and let your neck relax.
  6. Breathe into your back, feeling the spine lengthen in both directions.
  7. Hold for up to a minute.
  8. To release, exhale and slowly roll your body upright into a kneeling position.

Lizard Pose Form & Visual

Lizard Pose

Lizard Pose Benefits

  • Increases flexibility in the hips, knees, and ankles
  • Strengthens the spine and improves posture
  • Calms the mind and reduces stress
  • Stimulates the digestive system and improves circulation
  • Helps to alleviate menstrual discomfort and sciatica pain

Lizard Pose Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Hip flexors
  • Abdominals
  • Chest
  • Shoulders
  • Forearms

Lizard Pose Variations & Alternatives

  • lizard pose with quad stretch
  • low lizard pose
  • revolved lizard pose
  • half lizard pose
  • dragon pose