Lizard Yoga Pose (Utthan Pristhasana): Complete Guide for All Levels

As a certified yoga instructor and long-time practitioner, I’m Andrea Cintulova, and I’ve personally found the Lizard Pose (Utthan Pristhasana) to be a game-changer in my flexibility journey. 

This deep hip opener helped me release years of tension from my lower body, especially after long hours of sitting or traveling. If you struggle with tight hips, hamstrings, or lower back stiffness, you’re not alone.

Many of my students feel the same way—until they try Lizard Pose. With proper guidance, this asana not only improves flexibility but also promotes inner balance and awareness. 

Let’s break it down step by step.

What Does the Lizard Yoga Pose Mean?

Lizard Pose is known in Sanskrit as Utthan Pristhasana, which translates to “stretched-out lizard posture.” The pose mimics the grounded, open-legged stance of a lizard resting on a warm surface. 

It focuses on deep stretching of the hips, thighs, and groin while keeping the body low and connected to the Earth. In many yoga traditions, the pose symbolizes grounding, patience, and presence—much like the reptile it’s named after.

What is the Anatomy of Lizard Yoga Pose?

Lizard Pose primarily targets the hip flexors, hamstrings, quadriceps, and groin muscles. It also involves:

• Glutes: For hip stabilization

• Shoulders and arms: If you’re lowering to your forearms

• Core muscles: To support the spine and avoid sagging

• Ankles and toes: For subtle balance and support

The anatomy of this pose emphasizes hip external rotation, hip extension, and active lengthening of the spine, making it ideal for mobility and deep muscle engagement.

How to Perform this Pose?

Step-by-Step Instructions:

Start in Downward Dog: Ground your hands and feet.

Step Right Foot Forward: Bring your right foot to the outside of your right hand. Your toes should be pointing slightly outward.

Lower Your Hips: Gently drop your hips toward the mat while keeping your spine long.

Forearms or Hands: Depending on your flexibility, lower to your forearms or stay on your palms.

Back Leg Extended: Keep the left leg extended behind you, knee lifted or lowered based on comfort.

Hold and Breathe: Stay here for 5–10 deep breaths, then repeat on the other side.

Tips:

• Keep the front foot firmly grounded.

• Don’t force your hips down; let gravity assist gently.

• Engage the core to protect the lower back.

Here’s a video that explains this yoga pose in more detail.

Benefits of Pose

Physical Benefits

• Deep stretches the hip flexors and groin

• Improves hip mobility and hamstring flexibility

• Reduces stiffness in the lower back

• Enhances postural alignment

Mental Benefits

• Promotes mindfulness and body awareness

• Teaches patience as the body slowly opens

• Encourages relaxation by grounding your energy

Health Benefits

• Improves blood flow to the pelvic and abdominal region

• Aids in digestion by compressing internal organs

• Reduces symptoms of sciatica and lower back pain

• Enhances reproductive health through increased circulation

Spiritual Benefits

• Connects you to the Earth element, grounding your energy

• Encourages the release of emotional tension stored in the hips

• Opens the sacral chakra, associated with creativity and sensuality

• Creates space for inner stillness and reflection

Variations and Modifications

• Forearm Lizard: For deeper stretch, lower down to your forearms.

• Twisting Lizard: Rotate your torso and raise one arm to open the chest.

• Quad Stretch Lizard: Bend the back leg and grab the foot for a deeper thigh stretch.

• Block Support: Place blocks under your hands or forearms for more lift and support.

• Knee Down Version: Beginners can drop the back knee to reduce intensity.

Who Should Modify?

• Beginners

• Pregnant women (consult your doctor)

• Those with tight hips or knee injuries

Expert Insights and Recommendations

As an instructor, I often recommend Lizard Pose for athletes, office workers, or anyone who spends extended periods sitting. Here are some of my tips:

• Never rush into the pose. Let your breath guide your body.

• Warm-up is essential—start with low lunges and cat-cow to prep your hips.

• For tight hips, hold the pose for less time but do it more often throughout the week.

• Incorporate it near the middle or end of your practice when your body is more open.

• Mind the alignment: Ensure the front knee doesn’t go beyond the ankle.

Safety Precautions

• Warm Up First: Jumping into deep hip stretches without warming up can lead to strain.

• Avoid if Injured: Especially if you have knee, hip, or lower back issues.

• Support the Knee: Use a blanket under the back knee for cushioning.

• Listen to Your Body: Sharp pain is a signal to stop immediately.

• Pregnancy Caution: Always consult a prenatal yoga teacher before practicing.

Final Words

Lizard Pose may look simple, but it offers deep transformation—physically, mentally, and energetically. 

As someone who has practiced yoga for over a decade, I can assure you that this pose can unlock tension, open your hips, and elevate your entire practice. 

Whether you’re new to yoga or a seasoned student, integrating Utthan Pristhasana regularly can lead to more fluid movement, better posture, and a calm, grounded mind.

FAQs

Q1: Is Lizard Pose suitable for beginners?
Yes, with proper modifications like using blocks or dropping the back knee, beginners can safely practice this pose.

Q2: How long should I hold Lizard Pose?
Start with 20–30 seconds per side. Gradually work up to 1–2 minutes as flexibility improves.

Q3: What should I do if my hips are too tight?
Try placing yoga blocks under your hands or forearms, and keep the back knee down. Focus on breathing deeply.

Q4: Can Lizard Pose relieve lower back pain?
Yes, especially if your lower back pain is related to tight hips. However, always consult a medical professional first.

Q5: How often should I practice this pose?
2–3 times a week is a good start. Consistency is key for flexibility gains.

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