IntermediatestandingVariations (1)
Lizard Pose
उत्तान प्रिष्ठासन
Utthan Pristhasana (Lizard Pose) is a deep lunge with both hands inside the front foot, intensely opening the hip flexors and groin.
Anatomy Involved
Benefits
- Deep hip flexor stretch
- Opens groin and inner thigh
- Prepares for splits
- Great for runners and athletes
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Groin strain
- Hip injuries
- Knee injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Keep the back knee on a blanket. Do not go as deep.
hip injury
Use blocks under the hands to reduce depth.
Target Areas
Practice Flow
About this Pose
Utthan Pristhasana (Lizard Pose) is a deep lunge with both hands inside the front foot, intensely opening the hip flexors and groin.
How to Practice
1. Start from Adho Mukha Svanasana.
2. Step the right foot forward — outside the right hand.
3. Bend the right knee to 90 degrees.
4. Left leg extends back, left knee on floor or lifted.
5. Place both hands inside the right foot (inner side).
5 more steps remaining
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Frequently Asked Questions
Common questions about Lizard Pose
What is Lizard Pose?
Utthan Pristhasana (Lizard Pose) is a deep lunge with both hands inside the front foot, intensely opening the hip flexors and groin.
What are the benefits of Lizard Pose?
Deep hip flexor stretch. Opens groin and inner thigh. Prepares for splits. Great for runners and athletes.
Who should avoid Lizard Pose?
Avoid this pose if you have: Groin strain, Hip injuries, Knee injuries.
How many steps are in Lizard Pose?
Lizard Pose is practiced in 10 steps. Start from Adho Mukha Svanasana.
Is Lizard Pose suitable for beginners?
Lizard Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Lizard Pose?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Lizard Pose help with?
Lizard Pose is therapeutic for: flexibility, hip injury.
What poses should I do before Lizard Pose?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Lizard Pose with other poses