Utthan Pristhasana on Forearms
उत्तान प्रिष्ठासन कोहनी
Lizard on forearms — the deeper version, intense hip flexor and groin stretch.
Anatomy Involved
Benefits
- Deepest lizard variation
- Intense groin and hip flexor stretch
- Prepares for Hanumanasana
- Great for runners
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Groin injuries
- Hip 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
groin injury
Stay on hands instead of forearms.
Target Areas
Practice Flow
About this Pose
Lizard on forearms — the deeper version, intense hip flexor and groin stretch.
How to Practice
1. Come into Lizard Pose — right foot forward.
2. Both hands inside right foot.
3. Now lower onto forearms — one at a time.
4. Forearms on floor.
5. Chest drops — deep hip opener.
5 more steps remaining
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Frequently Asked Questions
Common questions about Utthan Pristhasana on Forearms
What is Utthan Pristhasana on Forearms?
Lizard on forearms — the deeper version, intense hip flexor and groin stretch.
What are the benefits of Utthan Pristhasana on Forearms?
Deepest lizard variation. Intense groin and hip flexor stretch. Prepares for Hanumanasana. Great for runners.
Who should avoid Utthan Pristhasana on Forearms?
Avoid this pose if you have: Groin injuries, Hip injuries.
How many steps are in Utthan Pristhasana on Forearms?
Utthan Pristhasana on Forearms is practiced in 10 steps. Come into Lizard Pose — right foot forward.
Is Utthan Pristhasana on Forearms suitable for beginners?
Utthan Pristhasana on Forearms is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Utthan Pristhasana on Forearms?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Utthan Pristhasana on Forearms help with?
Utthan Pristhasana on Forearms is therapeutic for: flexibility, hip injury.
What poses should I do before Utthan Pristhasana on Forearms?
Prepare with: Lizard Pose, Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Utthan Pristhasana on Forearms with other poses