Lizard Pose, known in Sanskrit as Utthan Pristhasana, is a yoga posture recognized for its ability to create deep openings in the lower body. This pose is a common inclusion in sequences aimed at improving lower body mobility and flexibility, particularly around the hip joints. The shape of the body closely resembles a lizard resting low to the ground, which gives the posture its common name. It is considered an intermediate-level hip opener that effectively targets areas often restricted by prolonged sitting.
Primary Muscles Targeted
Lizard Pose provides a significant stretch to several large muscle groups surrounding the hips, pelvis, and legs. The primary focus is the hip flexors of the back leg, notably the Psoas muscle, which can become chronically tight from daily activities. As the hips sink toward the floor, the stretch lengthens the front of the back thigh and hip, helping to release tension that often contributes to lower back discomfort.
The inner thigh muscles, known as the adductors, also receive a substantial stretch in the front leg. Because the front foot is positioned wider than the hip, the groin area is opened, which can improve hip joint external rotation over time. This wide stance also allows for a deep stretch into the Gluteus Maximus and the hamstrings of the forward leg.
The quadriceps of the back leg are actively lengthened, especially when the back knee is lifted away from the floor. This simultaneous stretching of the quads and the hip flexors is a hallmark of this posture. The pose also engages the shoulders, core, and inner thighs for stability, making it a comprehensive posture for both flexibility and strength.
Step-by-Step Guide to Alignment
To safely enter and hold Lizard Pose, begin from a position like Downward-Facing Dog or Table Top pose. Step one foot to the outside edge of the hand on the same side, ensuring the foot is far enough forward that the knee is stacked directly over the ankle. The toes of the front foot may be angled out slightly (about 45 degrees) to create space for the hip to open.
Lowering the upper body typically involves coming down onto the forearms. The elbows should be placed beneath the shoulders, or slightly wider, with the forearms parallel and palms flat on the floor. Maintain a long, straight spine, hinging from the hips rather than rounding the back.
To deepen the stretch and ensure proper engagement, actively press back through the heel of the extended leg if the knee is lifted. Hug the front knee gently toward the shoulder, which activates the inner thigh muscles and protects the knee joint. Throughout the pose, keep the hips level and avoid letting the front knee splay excessively to the side without control.
Modifications for Different Levels
Practitioners new to this deep stretch can modify the pose to make it more accessible and reduce intensity.
Reducing Intensity
Placing yoga blocks beneath the forearms or simply keeping the hands flat on the mat provides elevation, reducing the depth of the hip flexion. Lowering the back knee to the floor and placing a folded blanket underneath offers cushioning and stability, allowing the focus to shift to the front hip opening.
Increasing Intensity
For those seeking a more intense stretch, several variations exist. Keeping the back knee lifted engages the back leg more actively, intensifying the hip flexor and quadriceps stretch. Advanced practitioners can roll onto the outer edge of the front foot, letting the knee fall open, to target the outer hip and gluteal muscles. A deep quad stretch can be added by bending the back knee and reaching back with the opposite hand to hold the foot, drawing the heel toward the glute.