Lizard Pose
Utthan Pristhasana
Lizard Pose (Utthan Pristhasana, meaning "stretched lizard posture" in Sanskrit) is a low, grounding lunge that creates one of the deepest hip flexor and groin stretches available in yoga without requiring the hip flexibility of Pigeon Pose. With the front foot placed wide outside the hand, the inner groin and hip flexor of the back leg are stretched simultaneously, while the outer hip of the front leg opens through the low, earthy position. It is a valuable preparation for poses such as Pigeon, Splits, and deeper Yin hip openers, and is often used mid-sequence to open the hips after standing work. The closeness to the ground encourages a sense of surrender that is both physical and mental.
Benefits
- Deeply opens the hip flexors and groin
- Stretches the hamstrings of the back leg
- Builds strength in the inner thighs
- Prepares the body for deeper hip openers and splits
- Relieves sciatic pain
Step-by-Step Instructions
- 1
Begin in Downward Dog and step the right foot outside the right hand.
- 2
Lower the back knee to the mat (or keep it raised for intensity).
- 3
Lower the forearms to blocks or the mat for a deeper stretch.
- 4
Keep the front knee tracking over the ankle.
- 5
Breathe deeply into the right hip.
- 6
Hold for 5–10 breaths, then switch sides.
Common Mistakes to Avoid
Front knee collapsing inward: keep it over the second toe
Lifting the back heel: press it back or let the knee lower
Modifications & Variations
Keep the back knee raised for a more active variation
Use blocks under the forearms for support
Safety Notes
⚠Hip injury
⚠Knee injury
