How To Do Lizard Pose?

An excellent posture for cranky, misbehaving hips is Lizard Pose (Utthan Pristhasana). Lizard is not only a fantastic position in and of itself, but it's also an excellent warm-up for Yang-style arm balances like Eka Pada Koundiyanasana II. When the back leg is left lowered, it may also be a great Yin stretch. 

Maintaining equilibrium on and off the mat includes incorporating both aggressive and passive poses into your yoga practice. The same exercise is said to give the back, and the different muscles are concerned with the same versatility and suppleness. Lizard Pose is called a base pose, so it can be used to create other lizard poses. 

Lizard Pose can be used in flow yoga sequences to increase energy levels in the body further. Do a few classic sun salutations (“sun salute Cs”) before beginning your lizard practice for a general warm-up and to get to know your lunges. Include a few dynamic bridge positions and the lizard's amphibious pal, half frog pose, to stretch the hip flexors.

The Idea of The Lizard Pose

The Lizard pose is a hip-opening, split-leg yoga pose that relieves discomfort in the body.Don't panic if the forearms can't quite reach the mat yet. When you continue to become more open in your hips, work on softening into them as soon as possible, and consider putting a block under your elbows. 

Fold the pad lengthwise or tuck a folded towel beneath the back knee if it is uncomfortable. Hugging the muscles into the midline of the body will help spread the energy of the pose and improve the consistency of the experience when in it. Lizard Pose has a strong propensity to cause the head to drop and the chest to collapse.

More extension around the body can be achieved by keeping the head and neck parallel with the back by raising the jaw marginally and sending the eyes ahead (rather than contracting).

‘Uttan' means ‘deep stretch,' ‘pristha' means ‘back of the neck,' and ‘asana' means ‘posture' in Sanskrit. Lizard Pose is another name for Utthan Pristhasana. Since lizards have such a versatile upper body, the back of the body in this stance resembles that of a stretched-out lizard.

How To Perform The Lizard Pose

Step 1:

Begin in the Downward-Facing Dog position (Adho Mukha Svanasana). Move your right foot over to the outer (pinky finger) edge of your right hand on an exhalation. To the left of the right shoulder, both arms should be.

Step 2:

Release the top of your left foot and lower your left leg to the deck. Check that the right leg isn't going past the right ankle and that the weight is distributed equally between both hips.

Step 3:

Check in with your body by sinking your weight into your hips. Lower down onto both forearms if you're ready. Have your head up, and your chest spread.

Step 4:

Curl your left toes under and press back onto the ball of your left foot to go ever further into the position. When stretching the chest forward, raise the inner left thigh and press the left heel down.

Step 5:

For 5 to 10 breaths, stay in your pose voice. To exit, place your palms on the mat and return to the Downward-Facing Dog with your right foot, resting there for a few breaths before repeating on the other hand.

Frequently Asked Questions

In Yoga, How Do You Do The Flying Lizard Pose?

Scoop your right foot in toward your right glute by bending over, so your head is just off the ground. The lighter your back leg feels here, the more you lean. Finally, take off on your back foot and pinch your heart hard while breathing! Take a few deep breaths.

A Lizard Pose Stretches Which Muscles?

This pose is an excellent method to stretch the hip flexors, hamstrings, and quadriceps. This posture increases hip stability and leg mobility when incorporated into a daily yoga routine.

Do You Have Emotions in Your Hips?

People keep a lot of latent stress, old feelings, and deep flaws in their hips.


The hip flexors, hamstrings, and quadriceps are all stretched out in Lizard Pose. Lizard will help you increase the stability of your hip ligaments and strengthen the muscles in your legs by incorporating it into your yoga practice. 

Since the hip and pelvis region is the foundation of balance in so many yoga poses, rotating your hips through their complete range of motion keeps the body and practice stable and solid. Begin with placing the right leg forward and the left leg back in a lunge position. 

Place your back (left) knee on the floor and slip it back a little so it isn't directly under your hip (to avoid putting too much pressure now on the kneecap). Maintain a straight line between your front (right) knee and your ankle. Tone your stomach and lengthen your back. Take your right hand inside your right foot, then heel-toe the right foot a safe distance to the right.