Lizard Pose (Utthan Pristhasana)
Lizard Pose (Utthan Pristhasana) is a deep hip-opening yoga pose that stretches the hips, groin, hamstrings, and quads. It also strengthens the arms and core. This pose is commonly used in vinyasa yoga and is great for increasing flexibility and mobility in the lower body while also engaging the upper body.
Key Points
- Alignment:
- Start in a plank position with your hands placed under your shoulders and your feet hip-width apart.
- Step your right foot forward and place it outside of your right hand, bringing your knee near your chest.
- Lower your hips toward the floor and allow your left knee to come down to the mat, either keeping it on the floor or lifting it slightly for a deeper stretch.
- Keep your back leg long and engaged, with the foot pressing down through the top of the foot.
- Movement:
- With your right knee bent and the foot pressing into the floor, gently lower your chest toward your right thigh.
- Keep your arms straight, pressing your palms into the floor or lower your forearms to the mat for a deeper stretch in the hips.
- Allow your head to hang naturally or look slightly forward, maintaining a neutral neck.
- Engagement:
- Engage your core and maintain a long spine to avoid collapsing in the lower back.
- Press through the top of your left foot, and activate the muscles of your legs to deepen the stretch without compromising alignment.
- Keep your back leg active and engaged for stability and strength.
- Focus:
- Focus on relaxing into the stretch while maintaining a long and stable alignment.
- Breathe deeply into your hips and groin, allowing the muscles to soften and release tension.
- Be mindful of not over-extending your body, especially in the lower back. Use your breath to deepen the stretch gradually.
- Breath:
- Inhale to lengthen through the spine, creating space in your body.
- Exhale and release into the stretch, relaxing the muscles of the hips and thighs.