Yoga · Intermediate
Lizard pose
Utthan Pristhasana
Also called Lizard lunge
Lizard pose is a deep lunge with both hands inside the front foot. It stretches the hip flexors of the back leg and the inner hip of the front leg. Blocks and a lowered back knee let you find a version that feels strong but comfortable.
How to do Lizard pose
- 1Start in downward dog with your feet hip width apart.
- 2Step your right foot forward to the outside of your right hand.
- 3Keep your right toes pointing forward or turned out slightly, and line your knee up over your ankle.
- 4Lower your left knee to the mat and pad it with a blanket if needed.
- 5Place both hands on the mat or on blocks inside your right foot.
- 6Let your hips sink forward and down while your chest stays long.
- 7If your hips allow, lower your forearms to a block or to the mat.
- 8Hold for five to ten breaths, then return to downward dog and switch sides.
Common mistakes and how to fix them
The front knee caves in toward the midline.
Press the knee gently out so it stays in line with your toes.
The forearms drop to the floor before the hips are ready.
Stay on your hands, or rest your forearms on a block, until your hips feel open.
The shoulders hunch up and the chest sinks.
Press into your hands or forearms, broaden across your collarbones, and lengthen forward through your chest.
The back knee presses painfully into the mat.
Slide a folded blanket under the knee, or move it back slightly so the weight rests just above the kneecap.
Modifications
- Keep your back knee down and use blocks under your hands.
- Stay upright on your hands instead of lowering to your forearms.
- Lift your back knee for a stronger stretch once your hips feel ready.
- Let your front knee roll gently out onto the outer edge of the foot for a deeper inner hip stretch.
Benefits
- Stretches the hip flexors of the back leg.
- Opens the inner hip and groin of the front leg.
- Offers a deep stretch for hips that feel tight after sitting.
- Builds patience with a longer, steady hold.
Breath
Breathe slowly through the nose and let each exhale soften your hips. If your breath turns short or tight, come up onto your hands.
Take care
Take care with knee, hip, or groin injuries, and pad your back knee well. Build from low lunge first, and stop if you feel sharp pain.
Lizard pose questions
What does lizard pose stretch?
Lizard pose stretches the hip flexors of the back leg and the inner hip of the front leg. With the back knee lifted, it also works the legs.
Is lizard pose good for tight hips?
Lizard pose is a common hip opener for tight hips. Use blocks and keep your back knee down so you can stay long enough for the hips to soften.
Is lizard pose the same as low lunge?
They are close relatives. In low lunge, your front foot sits between your hands, while in lizard pose both hands move inside the front foot and the hips sink lower.
