Lizard Pose

Utthān Pṛṣṭhāsana

Lizard Pose
⇄ both sides
CategoryStanding TypeStretch LevelIntermediate Hold45 sec MusclesHips, Legs BreathingSlow breathing, each exhale lets your hips sink lower

How to do it

  1. EnterFrom a lunge, place both palms inside your front foot. Move your front foot toward the edge of the mat, knee turning out. When you're ready, lower onto your forearms.
  2. HoldYour hips grow heavy and sink with every exhale. Back leg straight and active, or knee down on the floor. Chest reaching forward, without hunching your back.
  3. ExitCome back onto your palms, move your front foot back to center, and rise into a lunge.

Benefits

One of the most effective hip openers: deeper than a lunge, safer than the splits.

Cautions

  • Knee injuries — rest your back knee on a blanket

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Child's Pose Child's Pose Beginner

Where it appears

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