The Lizard Pose (Utthan Pristhasana) might look like a straightforward stretch, but don’t be deceived by its laid-back appearance—this pose is a powerhouse of benefits.
It’s all about that perfect blend of deep hip opening and a grounded, stable base, making it a favorite among yogis of all levels.
Pose details
Asana | Utthan Pristhasana |
Type | Hip Opener |
Level | Intermediate |
How to do the Lizard pose
Before diving into Lizard Pose, it’s a good idea to warm up with poses that open the hips and hamstrings, such as Downward-Facing Dog, Low Lunge, and Pigeon Pose.
Once you’re ready, follow these steps:
- Start in Downward-Facing Dog. Spread your fingers wide and press firmly into the mat with your hands and feet. Lift your hips high and lengthen your spine.
- Step your right foot forward to the outside of your right hand. Your right knee should be directly above your right ankle, and your toes should be pointing forward.
- Lower your left knee to the mat, and if comfortable, untuck your left toes so the top of your foot rests on the floor. Ensure your hips are square and facing forward.
- Inhale deeply and lengthen your spine. As you exhale, begin to lower your forearms to the mat. If this is too intense, you can stay on your hands or use blocks under your forearms for support.
- Keep your gaze forward or slightly down to maintain a long neck. Press your hips gently toward the mat, feeling a deep stretch in your hips and groin.
- Hold the pose for five to ten breaths or as long as comfortable. Focus on deep, even breathing to help release tension in the hips.
- To come out of the pose, press into your hands to lift your torso. Step your right foot back to Downward-Facing Dog and repeat the pose on the other side.
Modifications
If Lizard Pose feels a bit too intense, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a block: Place a block under your forearms if reaching the ground feels too challenging. This can help you maintain proper alignment and still get a deep stretch in your hips and thighs.
- Try a supported variation: Place a folded blanket or bolster under your back knee for extra cushioning. This can make the pose more comfortable, especially if you have sensitive knees.
- Keep your back knee lifted: If you want to build more strength, keep your back knee lifted off the ground. This engages your core and leg muscles more intensely, providing a different kind of challenge.
- Focus on alignment: Instead of going for depth, concentrate on keeping your front knee aligned over your ankle and your back leg extended. This ensures you’re getting a safe and effective stretch without compromising form.
- Use a strap: If reaching your back foot for a quad stretch feels too intense, loop a yoga strap around your foot. This allows you to gently pull your foot towards your glutes without straining your shoulders or back.
Safety tips
- Warm up properly with poses like Downward Dog or Low Lunge to prepare your hips and legs.
- Avoid forcing your hips open. Go at your own pace, and don’t push past your comfort level.
- Keep your front knee aligned over your ankle. Don’t let it extend beyond your toes, as this could strain your knee.
- Engage your core to support your lower back and maintain stability in the pose.
- Breathe deeply throughout the pose, and exit slowly to avoid dizziness or discomfort.
Similar yoga poses
King Pigeon Pose (Kapotasana)
An advanced variation of Pigeon Pose that includes a deeper backbend and a more intense stretch for the hip flexors and quadriceps. It also opens the chest and shoulders.
Reclining Pigeon Pose (Supta Kapotasana)
A gentler, supine version of Pigeon Pose that allows for a more relaxed stretch of the hips and glutes. It’s great for those who need a more restorative approach.
Double Pigeon Pose (Agnistambhasana)
Also known as Fire Log Pose, this seated hip opener provides a deep stretch for the outer hips and glutes, similar to Pigeon Pose but with both legs bent.
Thread the Needle Pose (Sucirandhrasana)
A supine hip opener that stretches the outer hips and glutes. It’s a great alternative for those who find Pigeon Pose too intense, offering a similar stretch in a more accessible position.
