Lizard Pose, or Utthan Pristhasana, is a deep hip opener that targets the hip flexors, hamstrings, and groin. It's often practiced to increase flexibility in the lower body.
How to Practice Lizard Pose
Here's a breakdown of how to get into and hold the Lizard Pose:
Starting Position
You can typically enter Lizard Pose from:
- Downward-Facing Dog: Step one foot forward towards the outside of your hand.
- Tabletop: Step one foot forward towards the outside of your hand.
Entering the Pose
- From Downward-Facing Dog: Lift one leg, then step that foot forward to the outside of your hand on the same side.
- From Tabletop: Step one foot forward, placing it wide so it lands outside the hand on the same side.
- Lower the Back Leg (Optional): For a less intense stretch, you can lower your back knee to the mat. Keep the toes tucked or untucked. For a deeper stretch, keep the back knee lifted off the floor.
- Move Hands Inside: Both hands (or forearms) should now be on the inside of your front foot. Your front foot should be positioned wide, near the edge of the mat.
Hand & Forearm Placement
This is where you find the level of depth that works for you. As mentioned in the reference, there are several options for supporting your upper body:
- Hands on the Floor: Keep your hands flat on the mat directly under your shoulders. This is often the initial entry point or a good option if you feel a strong stretch already. The reference notes you might be "on the palms" here.
- Forearms on the Floor: For a deeper stretch, you can lower your forearms to the mat. They can be parallel to each other or hands can be clasped.
- Using Props for Support: If reaching the floor with your hands or forearms is challenging, or if you want added support, utilize props. The reference suggests you might be "on a block" or use "a bolster" (or even some books) for support. You can place blocks or a bolster under your hands or forearms to bring the floor closer to you, making the pose more accessible.
Finding Your Depth
Once your hands or forearms are placed, allow your hips to sink downwards. Keep the front knee stacked roughly over the ankle. Engage your core gently. Gaze can be forward or down. Find a position where you feel a significant stretch in the front hip and groin of the back leg, and potentially in the hip and hamstring of the front leg, without sharp pain.
Exiting the Pose
To come out, press back up onto your hands if you were on your forearms. Tuck the back toes (if untucked) and lift the back knee (if down). Step the front foot back to return to Tabletop or Downward-Facing Dog.
Modifications & Tips
- Protect the Back Knee: If your back knee is down, place a blanket or cushion underneath it for padding.
- Use Blocks: Place blocks under your hands or forearms to make the pose less intense or if flexibility is limited.
- Bolster Support: As suggested in the reference, a bolster can be used under your chest or hips for support, allowing you to relax deeper into the stretch.
- Foot Position: You can let the front foot angle slightly outwards if that feels better for your hip.
Potential Benefits
Lizard Pose can help open the hips, stretch the inner thighs and groin, and release tension in the lower body.
