UT

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Variations (1)

Lizard Pose

Lizard Pose on Forearms

Utthan Pristhasana on Forearms · उत्तान प्रिष्ठासन कोहनी

Also known as: Forearm Lizard · Dragon Pose Variation

UtthanRising·PristhaBack / Lizard·AsanaPose

Lizard Pose on Forearms, also called Forearm Lizard is a classical yoga posture. Its Sanskrit name Utthan Pristhasana on Forearms translates word-for-word as: Utthan (Rising) · Pristha (Back / Lizard) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to stretch the hip flexors, lengthen the hamstrings and strengthen the quadriceps. Intense groin and hip flexor stretch. Prepares for hanumanasana. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for athletes and runners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with groin injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Deepest lizard variation
Intense groin and hip flexor stretch
Prepares for Hanumanasana
Great for runners
Full anatomical benefits — muscles, joints, organs →

Avoid If

2

Groin / Hip Flexor Strain
Excessive hip abduction or deep hip flexor lengthening can tear already-strained muscle fibres in the groin.
Keep the stance narrow and the foot turn-out minimal; do not force the hip into deep abduction.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Do not force the hip into deep external rotation; keep the foot turned out only as far as is pain-free.

Props That Can Help

Optional supports — use when helpful, not required

Yoga Block

Rest the lower hand on a block instead of the floor to maintain a long spine and open chest, especially helpful when flexibility is still developing.

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

flexibilityhip injury

Pose Type

hip opener

Body Focus

hips

Focus Areas

flexibility

Best For

athletesrunners

Yoga Styles

vinyasayin

When to Practice

peak pose

Position

standing

Modify If You Have

groin injury

Stay on hands instead of forearms.

Practice Flow

Lizard Pose

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

UT

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

How to Practice

1

1. Come into Lizard Pose — right foot forward.

2

2. Both hands inside right foot.

3

3. Now lower onto forearms — one at a time.

4

4. Forearms on floor.

5

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 Lizard Pose on Forearms?

Lizard Pose on Forearms, also called Forearm Lizard is a classical yoga posture. Its Sanskrit name Utthan Pristhasana on Forearms translates word-for-word as: Utthan (Rising) · Pristha (Back / Lizard) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to stretch the hip flexors, lengthen the hamstrings and strengthen the quadriceps. Intense groin and hip flexor stretch. Prepares for hanumanasana. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for athletes and runners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with groin injury should approach with care or consult a qualified teacher.

What are the benefits of Lizard Pose on Forearms?

Deepest lizard variation. Intense groin and hip flexor stretch. Prepares for Hanumanasana. Great for runners.

Who should avoid Lizard Pose on Forearms?

Avoid this pose if you have: Groin injuries, Hip injuries.

How many steps are in Lizard Pose on Forearms?

Lizard Pose on Forearms is practiced in 10 steps. Come into Lizard Pose — right foot forward.

Is Lizard Pose on Forearms suitable for beginners?

Lizard Pose on Forearms is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Lizard Pose on Forearms?

You may use: block. Props make the pose more accessible and comfortable.

What conditions does Lizard Pose on Forearms help with?

Lizard Pose on Forearms is therapeutic for: flexibility, hip injury.

What poses should I do before Lizard Pose on Forearms?

Prepare with: Lizard Pose, Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.