How to Do Lizard Pose: A Step-by-Step Guide

Step into the transformative Lizard Pose to deepen your hip flexibility, increase its mobility, and energize your body for an invigorating yoga sequence daily. The transformative power of yoga lies in different poses that bring a cascade of benefits to both the body and mind. Lizard Pose, or Utthan Pristhasana, stands out as not just a posture but a gateway to enhanced flexibility and strength. Also known as Utthan Pristhasana in the traditional language of Sanskrit, this is a yoga asana that serves to expand and stretch the hip region. The term “Utthan” translates to an act of stretching or extending, “Pristha” refers metaphorically to a leaf or a page, indicative of the spreading nature of the pose, and “Asana” signifies a posture or position.

The Lizard Pose, known as Utthan Pristhasana in Sanskrit, stretches the hip flexors, hamstrings, and quadriceps. It prepares the practitioner for deeper asanas and develops flexibility in the lower body.

Step-by-Step Guide to Perform Lizard Pose

1. Begin by positioning yourself on all fours at the front of your mat.

2. Place your hands firmly on the mat under your shoulders, with your fingers pointing straight ahead.

3. Put your knees aligned under your hips.

4. Gradually shift your weight into your left leg and slide your right foot forward. Put it just outside of your right hand.

5. Align your right knee with your ankle, creating a 90-degree angle.

6. Carefully pivot on the right heel, turning the right toes outward at approximately 45 degrees to prepare for the deep hip stretch.

7. Straighten your back to lengthen your spine and tighten your core muscles to support your lower back.

8. Lower onto your forearms.

9. Bring your elbows directly under your shoulders. Keep your forearms parallel and hands spread in front of the elbows with the middle fingers pointing straight.

10. Press your palms and forearms into the mat, powering up the muscles in your arms and maintaining a stable base.

11. Bring your right knee snug against your right shoulder, activating your inner thigh muscles. This movement enhances the stretch in your right hamstring and gluteal muscles.

12. Lower your hips forward and down towards the mat to intensify the stretch across the front of your left hip and hip flexor.

13. Continue to keep your spine elongated and your core engaged, breathing steadily as you fix your gaze forward, holding the posture and feeling the stretch deepen with each exhale.

14. After holding the pose for the desired amount of time, gently release and repeat the sequence on the opposite side to ensure balance in the body.

The Lizard Yoga Pose challenges the body to relax into the intensity of the stretch while maintaining a strong core and engaged limbs. Regular practice leads to increased flexibility in the hips and thighs, a more stable core, and an overall sense of physical and mental balance.

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