Lizard Pose

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
Pose Detail
- Body Position: Abdominal Down
- Difficulty: Intermediate
- Joint Mobility Direction: Longitudinal Stretch
- Poses According To Their Functions: Physical Training
- Poses for Your Legs Flexibility: Poses for Your Hips Flexibility
- Poses By Benefit: Yoga Poses for Calmness, Yoga Poses for Stress
Benefits and Contraindications
Stretches Hamstrings
Opens The Hips
Reduces Stress & Tension
Strengthens Leg Muscles
Preps For Deeper Stretches
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.
- 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
- Downward Facing Dog Pose
- Low Lunge Pose
- Three Legged Downward Facing Dog Pose
- Downward Facing Dog Pose
- Revolved Low Lunge Pose Variation I
- Half Pigeon Pose