How To Perform Lizard Pose (Utthan Pristhasana) Accurately

Lizard Pose (Utthan Pristhasana) is a yoga pose that leaves positive impacts on your hips, quadriceps, hamstrings and groins by stretching them and compelling them to open up, good for better hip development and formation. Lizard pose is a safe and almost none rigorous exercise for many including pregnant or expectant mothers, though they will require some level of supervision. This article will guide you on how to perform this exercise routine accurately and safely.


Step-by-Step Guide For Lizard Pose

Focus: Hips, groin, inner hamstrings

Lizard Pose
People stretching on mats, doing Lizard pose exercise in yoga studio

Step onto your mat, begin by emulating a downward-faced Dog. Proceed by, stepping your right foot to the outside of your right hand. That is, it is expected to stretch properly out to the front of your mat so your toes are in line with your fingers. Alternatively, allow your left knee to lower to the mat to help you feel more comfortable. Or start with the knee down, then lift up if it feels comfortable, keeping the hips level with the shoulders. If your hips are tight, use props such as a block under your forearms for support and comfort.

Next, your right knee should bend at a 90-degree angle and fixated above the ankle, make your toes point out to about 45 degrees.

Inhale while you bring your elbows to the floor with your forearms flat on your mat.


Also, endeavor to spread your palms out on the floor while allowing your head sit neutrally in a yet inactive position. Exhale then press into your left heel to keep your left leg active. This will help keep your hips in a balanced state and prevent it from tilting toward the floor. Pay attention to your body and go slowly.

Stay in that position and take 5 deep, full breaths. Then exhale deeply, to get released from the pose and straighten your arms so your wrists are under your shoulders. Also, inhale and step back to Downward-facing Dog.

Stay in your starting pose for several breaths.

Do same steps with your left leg forward too, this is to be certain the pose is performed equally on both legs for a balanced effect.


Benefits Of Lizard Pose

Lizard Pose
Pregnant mother performing Lizard (dragon yin pose) posture
  • Good for hamstrings, hip flexors, and quadriceps stretching, and developing their muscles surrounding them to function better and build more strength.
  • It reduces unhealthy tension, and also prevent injury sustenance.
  • Good for muscle toning and reproductive health challenges, by reliving activation, innate flexibility and structure within the pelvis area and lower abdomen. Thereby, it helps expectant mothers deliver their babies with a reduced pain level during labor.
  • Good to reduce low back pain
  • Helps improve mental strength and functions, betters focus, inspires creativity, etc.

Safety and Precautions

Get your doctor’s expert advice before engaging in any new exercise, or workout. Lizard Pose is part of a more advanced yoga practice, so it’s worth also consulting with your teacher before trying it on your own.

People with certain conditions, injuries, or those recovering from surgery (involving your neck knees, feet, hips, arms, or hands) you should avoid Lizard Pose for a period until declared safe to try.

You have instability or weakness in your shoulders, forearms, wrists, or hands

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