Lizard Pose

31.12.202025.01.2021

Utthan Pristhasana (Lizard Pose) is similar to Lunge Pose (Utthita Ashwa Sanchalanasana) but practiced resting on the forearms. This practice is a deep hip opener that also targets the gluteus maximus, hip flexors, hamstrings, shoulders and arms, including the lower back. Included in Vinyasa Yoga Sequences, the practice can help improve the flexibility of the leg muscles, pelvic floor muscles, and hip flexors. Since the primary focus are the hips, Lizard Pose is also seen practiced in Yin Yoga to help stretch and strengthen the deep connecting tissues like fascia.

In Sanskrit, ‘uttan’ = ‘stretch deep out’, and ‘pristha’ = ‘back of the body’, and ‘asana’ = ‘posture’. Utthan Pristhasana, is also called Lizard Pose. Lizards have a great flexible upper body and hence the back of the body in this posture resembles the stretched out lizard. And the practice of the same is said to bring the very same flexibility and suppleness in the back and the various muscles involved.

Lizard Pose is considered a base pose as lizard pose variations can be derived from this pose.Lizard Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Step 1

Start in Downward-Facing Dog. Inhale.

Step 2

Exhale as you step your right foot to the outside of your right hand. Make sure your foot comes all the way to the front of your mat so your toes are in line with your fingers. Your right knee should be bent at a 90-degree angle and stacked above the ankle. Your toes should point out about 45 degrees.

Step 3

Inhale as you bring your elbows to the floor with your forearms flat on your mat. Spread your palms out on the floor (use a block underneath the forearms here if necessary). Keep your head in a neutral, relaxed position.

Step 4

Exhale and press into your left heel to keep your left leg active. This will help ensure your hips don't sag toward the floor. Stay for 5 deep, full breaths.

Step 5

When you're ready to release from the pose, exhale deeply and straighten your arms so your wrists are under your shoulders. Inhale and step back to Downward Dog.

Step 6

Stay in your starting pose for several breaths.

Step 7

Repeat the steps starting with your left leg forward to ensure the pose is performed equally on both sides.

Pose Detail

Poses by Type: Arm & Leg Support, Balancing Yoga Poses
Difficulty: Intermediate

Benefits and Contraindications

Benefits

Stretches Hamstrings

Opens The Hips

Reduces Stress & Tension

Strengthens Leg Muscles

Preps For Deeper Stretches

Contraindications

Injury at the knee or hips

Weak shoulder joints or forearms

Not to be practiced if the lower back pain is severe

Photo poses in different angles

Tips

The back knee can be placed on the earth or you can raise it to provide a greater challenge during the posture.

Remember to stay up on the toes of the back foot, keeping the toes grounded into the mat.

Try to keep a long spine with the chest sinking to basically shoulder level.

Avoid allowing the neck and head to sink, keep the neck straight with your gaze forward.

Don’t become overly concerned about placing the forearms on the earth, keeping the arms straight with the palms on the ground perfectly acceptable.

Modifications & Variations

Lizard Pose Variation Foot On Block
Lizard Pose Elbows Block
Bound Lizard Pose Foot Behind Head
Lizard Pose Airplane Arms Under Knee
Flying Lizard Pose
Bound Lizard Pose
Bound Lizard Pose Foot Behind Head Variation
Lizard Pose Variation Holding Back Foot
Lizard Pose Variation One Knee On Floor Arms Stretched Forward
Twisted Lizard Pose Ankle Grip

Top Preparatory Poses

Downward Facing Dog Pose
Low Lunge Pose
Three Legged Downward Facing Dog Pose

Top Follow-Up Poses

Downward Facing Dog Pose
Revolved Low Lunge Pose Variation I
Half Pigeon Pose