Lizard Pose

Lizard Pose , or Utthan Pristhasana, is a powerful hip stretch that opens up the hips, groin and hamstrings. This position is particularly useful for increasing flexibility in the lower body and is popular with runners and athletes. The exercise also helps improve mobility and strength in the core muscles and hips.

Correct Execution and Technique

Follow these steps to perform the Lizard Pose correctly:

  1. Start in Plank: Start in a plank position with your arms directly under your shoulders and your legs extended backwards.
  2. Forward with the leg: Bring the right foot forward and place it next to the right hand, so that the knee is bent at 90 degrees.
  3. Lower your hips: Slowly lower your hips towards the floor, while keeping your back leg extended and actively pressed backwards.
  4. Elbows on the ground: If you're flexible enough, lower your elbows to the floor to increase the stretch. If this is challenging, use blocks for extra support.
  5. Breathe deeply: Hold the position for 5-10 breaths, and repeat on the other side.

Common Errors

  • Collapse in the lower back: Avoid dropping the lower back towards the floor. Keep your core active to protect your spine.
  • Knee too far forward: Make sure the front knee does not go past the ankle to avoid unnecessary pressure on the knee.
  • Improper weight distribution: Avoid placing too much weight on the arms and hands. Support the body by engaging the legs and core muscles.

Modifications and Variants

There are several ways to customize the Lizard Pose :

  • Using blocks: Place your hands or elbows on blocks if the ground is difficult to reach, especially for beginners.
  • Lower Back Knee: For an easier variation, lower your back knee down to the mat to reduce the intensity of the hip extension.
  • Advanced variation: To increase the challenge, lift the back knee off the ground and keep the leg actively extended backwards.

Repetitions and Sets

Hold Lizard Pose for 5-10 deep breaths on each side, and repeat 2-3 times to increase flexibility and strength in hips and legs. As you become more comfortable in the position, you can extend the time you hold the position.

Visual Instructions and Angles

This video shows a detailed tutorial on how to correctly perform the Lizard Pose , including several modifications for different levels.

Here is a different approach to Lizard Pose with additional tips to adapt the position to your skill level.

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