How To Do: Lizard Pose (Utthan Pristhasana)
Also Known As: Gecko Pose, Runners Lunge
Targets: Hips, Groin and Hamstrings
Difficulty: Beginner to Intermediate
Lizard Pose is a relatively easy pose for beginners and is excellent for tight and problematic hips. It will also give you a good stretch in your lower back.
It opens the hips, groin, and inner hamstrings.
Lizards Pose also acts as a stepping to more advanced yoga poses like Pigeon Pose (Ekha Pada Rajakapotasana).
It can be a very deep hip opener so make sure to warm up properly before entering the pose and remember to take it slow. There is no benefit forcing the stretch to go deeper. Hip strains take a long time to heal.
Lizard Pose will help to lengthen your hamstrings and quads and tone and strengthen your upper body. With regular practice you will improve your hip mobility and the flexibility in your lower body.
This is a good opportunity to practice correct breathing, as you can stay in the pose for extended periods.
How To Do Lizard Pose (Utthan Pristhasana):
- Start in Downward Facing Dog (Adho Mukha Svanasana).
- On an exhale bring your right foot and place it next to your right hand. Both arms should be on the left of your right leg.
- Your toes should be in line with your fingers and your right knee should be at a 90-degree angle and stacked above your ankle.
- Distribute your weight evenly between both hips.
- Lengthen your spine and engage your core.
- Your head should be aligned with your spine.
- Push into your back heel to keep your legs strong and prevent your hips from sagging.
- Alternatively, you can lower your left knee to the floor and extend it as far back as possible. Push your hips forward and keep your back straight.
- Bring your forearms to the floor with your palms flat and fingers facing forward. Your elbows directly below your shoulders. If the floor is still too far away, place your forearms on yoga blocks while you work on your flexibility.
- Try to keep your chin lifted and your chest open.
- Stay in the pose for 5-10 breaths.
- To exit the pose. Exhale and straighten your arms. Step back into Downward Facing Dog.
- Repeat on the other side.
Modifications For Lizard Pose (Utthan Pristhasana):
- You can lower your back knee to the mat and untuck your toes if you have tight hips. This will make it more comfortable. Focus on keeping your hips level with your shoulders.
- You can also rest your forearms on yoga blocks to lessen the stretch in your hip flexors and groin while still achieving the benefits. Make sure the blocks are directly below your shoulders. This modification will also decrease the tension in the shoulders by creating more space for your shoulders to open.
- Resting your back knee on a block or bolster will also decrease the stretch in your kneesIf your forearms on the yoga blocks are still too intense, stay on your palms with your arms straight. Your hands directly below your shoulders. This allows your back to remain upright and in proper alignment. This will decrease the tension in your back and hips.You can place padding or a folded mat under your back knee if you experience and discomfort or pain in the joint.
- If you experience pain in your front knee, make sure it is properly aligned.
4 Variations of Lizard Pose (Utthan Pristhasana):
1. Quad stretch variation:
- Starting in standard Lizard Pose.
- Place your back knee on the ground and bring your shin upright.
- Reach your opposite arm back and grab your ankle, draw your foot towards your butt and your hips forward.
- You can use a yoga strap if you can’t reach your foot with your hand.
- You can also use the same side hand to grab your foot, but then you should let your chest face forward instead of twisting to the side.
- Stay in the pose for five breaths and repeat on the other side.
2. Flying lizard variation (Advanced arm balance):
- Start in standard lizard pose with your right leg forward and your palms on the ground.
- Bring your right shoulder under your right leg, almost resting your hamstring on your shoulder.
- Inhale and slowly lift your back foot. Find your balance.
- Bend your right knee, tuck your foot back and shift your weight forward to lift your foot off the ground.
- Keep both feet flexed.
- Hold for three breaths and exhale as you exit the pose in a controller movement. Repeat on the other side.
3. Hip opener with spinal twist version:
- Start in standard lizard pose with your right leg forward and your palms on the ground.
- Roll onto the outer edge of your right foot.
- Use your right hand to apply pressure to your right inner thigh and rotate your chest to the side.
- This variation will give you a deeper stretch in the hips and decompress your spine.
- Stay in the pose for five breaths and repeat on the other side.
4. Bound Lizard Pose:
- Starting in standard lizard pose with your right foot forward and back knee lifted.
- Reach your right arm under your right thigh and grab your left wrist behind your back.
- Use a yoga strap if your hands can’t reach each other.
- Focus on lengthening your spine forward and keeping your back leg actively engaged.
- Stay for a few breaths and repeat on the other side.
Common Mistakes When Practicing Lizard Pose (Utthan Pristhasana):
- Don’t force the stretch in your hips. With time and regular practice, the flexibility of your hips will improve.
- Don’t collapse your head and chest. Make sure to keep your head and neck aligned with your spine.
- Don’t let your bend knee sway out to the side, away from your body. Focus on hugging the knee into your arm and shoulder maintaining contact throughout the pose.
- Don’t drop your head and round your back while in the pose. This misalignment can lead to injury, so focus on keeping your back straight and engaging your core. Keep your gaze forward to ensure the back of your neck is in line with your spine.
- Don’t let your front foot roll onto its outer edge. Make sure to press evenly into the ground with your big toe, little toe, and heel. This will create stability in your foot to protect your heel and knee.
- Don’t let your front knee move past your ankle. This will compromise your knee joint.
- Don’t allow your hips to twist out of alignment. Make sure your hips and shoulders are squared with front of the mat. Allowing your hips to twist towards the back leg can cause injury and deprives you of the full benefits of the pose.
Tips When Practicing Lizard Pose (Utthan Pristhasana):
- Place a folded blanket or mat under your back knee if you experience any discomfort.
- Keep your hips and shoulders squared with the front of the mat.
- Make sure to engage your inner thighs. This will make the pose easier to maintain and help with proper alignment.
- Maintain active core engagement. Don’t let your abdomen sag down, and make sure you keep your core engaged. This will also protect your back from possible injury.
- Don’t hold your breath during the pose. Focus on having a steady breath during the pose and synchronize your breath with your movements.
- If your stance in too short, it may lead you to rounding your back.
Benefits Of Practicing Lizard Pose (Utthan Pristhasana):
- Lizard pose stretches and strengthens your hamstrings, hip flexors and quads. This will prepare your body for deeper hip openers.
- Strengthening your hips and hamstrings will improve your balance and flexibility while improving functional strength.
- It will help relieve lower back pain and sciatica by giving your hips a deep stretch.
- Regularly practicing lizard Pose will tone and strengthen your back and core.
- With focused breathing the pose will relieve stress and anxiety.
Caution When Practicing Lizard Pose (Utthan Pristhasana):
- Practice with caution if you suffer from sciatica or other lower back pain.
- Avoid the pose if you have a hip or knee injury.
- Go slow and take extra caution if you have weak shoulders, forearms, wrists, or hands.
Preparatory Poses:
• Crescent Lunge (Anjenayasana)
• Happy Baby (Ananda Balasana)
Counter Pose:
• Childs Pose
• Half Pigeon Pose (Eka Pada Rajakapotasana)
• Head to knee pose (Janu Sirsasana)
• Bound Angle Pose (Badha Konasana)
