LIZARD POSE (Utthan Pristhasana)
LIZARD POSE
The Lizard King of hip openers, this posture has some sweet variations that address both strength and flexibility.
Although Lizard pose is often sequenced in the beginning of Vinyasa Flow classes, it’s quite a deep hip opener that’s only accessible to students with an intermediate to advanced practice.
Let’s break it down.
ALIGNMENT
From a high lunge position, place both hands down on the inside of the front leg.
Walk the front foot out 2″ away from the midline.
If the fingertips can’t reach easily, place 2 blocks at the highest height and rest the forearms on the block.
Keep the knee stacked over the ankle.
WORK IN THE POSE
Keep the neck long and draw the chest forward.
Lift the front inner thigh. Ground down through the front heel to keep the groin from collapsing.
VARIATIONS
Strength – lift the back knee off the mat and reach through the heel
Flexibility – rest the back knee on the mat and pull the heart through the gateway of the arms
BENEFITS
- Opens the groins and hamstrings
- Lengthens the hip flexors
- Release the psoas
- Opens the chest
CONTRAINDICATIONS
- Groin pulls
- Some forms of low back pain
- Unstable pelvises (for people who have been opening their hips excessively (!) and suffer from SI joint instability, they should counterpose Lizard with Bridge Pose. Place a block between the knees horizontally and gently press the knees together. Inhale lift the hips, exhale lower slowly with control.
Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.
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