Lizard Pose:
The Lizard Pose, known as Utthan Pristhasana in Sanskrit, is a deeply stretching asana targeting the hips, hamstrings, and groin. This pose is especially beneficial for those looking to increase flexibility and strength in the lower body.
In the realm of yoga, Lizard Pose is revered not just for its physical benefits but also for its ability to release emotional tension stored in the hips. This asana encourages practitioners to explore their limits while fostering a sense of groundedness and stability.
Sanskrit Name and Pronunciation: Utthan Pristhasana, pronounced oot-tan prish-THAHS-ana
Level: Intermediate
Steps to Complete the Pose:
| Step | Description |
|---|---|
| 1 | Begin in a Downward-Facing Dog Pose. Step your right foot forward to the outside of your right hand. |
| 2 | Lower your left knee to the floor and slide it back until you feel a comfortable stretch in the left hip and thigh. |
| 3 | Keep your right knee aligned with your ankle and your hands on the floor, on blocks, or fists for support. |
| 4 | Optionally, come down to your forearms for a deeper stretch. |
| 5 | Hold the pose for 30 seconds to 1 minute, then repeat on the other side. |
Contraindications: Avoid this pose if you have hip or knee injuries. Pregnant women should consult a doctor before attempting.
Pose Modifications:
- Use yoga blocks under your hands if it’s difficult to reach the floor.
- For a less intense stretch, keep your back knee lifted off the mat.
Anatomy Involved:
- Hips: Opens the hip flexors and groin.
- Hamstrings: Stretches the hamstrings of the front leg.
- Quadriceps: Stretches the quadriceps of the back leg.
- Lower Back: Helps in releasing tension in the lower back.
Preparatory Poses:
- Anjaneyasana (Low Lunge)
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
Follow-Up Poses:
- Pigeon Pose (Eka Pada Rajakapotasana)
- Child’s Pose (Balasana)
The Lizard Pose is an excellent asana for those seeking to deepen their hip flexibility and overall yoga practice. With regular practice, it can unlock new levels of openness and strength in the lower body.
