Lizard Pose

The Lizard Pose, also known as Utthan Pristhasana, is a challenging yet invigorating yoga posture that targets the hips, groin, and hamstrings. This pose resembles a lizard, with one leg stretched forward and the other extended behind you, while resting your hands on the ground for support. Not only does it help improve flexibility and mobility in the targeted areas, but it also strengthens the legs, core, and upper body. The Lizard Pose offers numerous benefits for both the body and mind. By stretching the groin and hip flexors, it can alleviate tension and tightness in these areas, making it particularly beneficial for individuals who sit for prolonged periods or participate in activities that place strain on these muscles. This posture also helps to open up the chest, enhancing lung capacity and encouraging deep breathing, which can reduce stress and anxiety. As with any yoga pose, it is crucial to maintain proper form while practicing Lizard Pose. Engage your core muscles to protect your lower back and maintain a neutral spine throughout the pose. Avoid straining or forcing any movements; instead, focus on gradually easing into the stretch and finding a comfortable depth for each leg. Remember to breathe deeply and relax into the pose, allowing the body to gradually release tension and find balance. Incorporating the Lizard Pose into your regular fitness routine can provide a refreshing twist and improve overall body awareness. Whether you are a beginner or an experienced yogi, this pose can be modified to suit your flexibility and strength levels. Just remember to warm up properly, listen to your body, and enjoy the transformative benefits of this fascinating and rewarding yoga posture.

Instructions

• Start in a high plank position with your hands directly underneath your shoulders and your legs extended straight back.
• Engage your core and lift your right foot off the ground, bending your knee and bringing it towards your right elbow.
• Place your right foot on the ground outside of your right hand, with your knee stacked directly above your ankle.
• Lower your left knee to the ground and untuck your toes, relaxing the top of your left foot on the ground.
• Ensure that your front knee is directly above your ankle and your back leg is extended straight behind you.
• Press your hands firmly into the ground and lift your chest, keeping your shoulders away from your ears.
• Hold this position and focus on maintaining a straight line from your head to your back foot.
• To come out of the pose, gently lift your back knee off the ground, tuck your toes, and step your right foot back to meet your left.
• Return to the starting high plank position and repeat the pose on the opposite side.

Tips & Tricks

• Warm up your body before attempting the Lizard Pose to prevent injury.
• Engage your core muscles throughout the pose to maintain stability and control.
• Breathe deeply and focus on relaxing your muscles to deepen the stretch.
• Use blocks or props if necessary to support yourself and make the pose more accessible.
• Keep your hips low and grounded to maximize the stretch in your hip flexors and groin.
• Place your hands firmly on the ground for stability and to support your upper body.
• Keep your gaze forward and your neck relaxed to avoid strain.
• Listen to your body and take breaks or modify the pose if needed.
• Practice regularly to improve your flexibility and strength in this pose.
• Consult with a qualified yoga instructor for proper guidance and alignment.