Utthan Pristhasana (Lizard Pose): Basics, Steps, Benefits & More

Utthan Pristhasana refers to the lizard pose (including its advanced versions of flying and twisted lizard pose) in English.

Lizard Pose (Uttha Pratishthasana) is a yoga pose performed with a forward bend. This is a very simple asana. While doing this asana, the shape of the body becomes like a lizard, it is called Lizard Asana. This special type of asana is beneficial for women to reduce belly fat. That’s why as a result, Lizard Pose is a little more popular among women.

Lizard Pose Basics

Sanskrit Pronunciation	Uttha Pratishthasana (OOT-ahn preesth-AHS-ah-nah)
Meaning	‘uttan’ = ‘stretch deep out’, ‘pristha’ = ‘back of the body’, ‘asana’ = ‘posture’
Pose Type	Stretch, Strength, Balance
Pose Level	Intermediate
Style of yoga	Hatha yoga
Other Names	Lizard pose, or Gecko pose
Stretches	Hamstrings and quadriceps
Strengthening	Inner thighs and leg muscles
Duration	30 second to 3 minutes

Meaning

The name Utthan Pratishthasana comes from Sanskrit language. Where Utthan means to stretch, Pijra means the back part of the body, and Asana means yoga posture. Since this pose focuses on the hips, it is one of the best stretching poses for the hip flexors, hamstrings, and quadriceps. It can also be done like Bikram Yoga or Hot Yoga. This is a great introductory pose for active, yang-style arm balance.

Apart from being an intense hip-opener, it also strengthens the inner leg muscles and inner thighs. Promotes flexibility of hips, legs, arms and shoulders.

Practice Guide For Utthan Pratishthasana

The Practice Guide to Perform Utthan Pratishthasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this challenging yet rewarding yoga pose.

Preparatory poses

• Lunge Pose (Utthita Ashwa Sanchalanasana)
• Extended Side Angle Pose (Utthita Parsvakonasana)
• Plank Pose (Phalakasana)
• Cradle Pose (Hindolasana)
• Bound Angle Forward Bend (Baddha Konasana Uttanasana)
• Happy Baby Pose (Ananda Balasana)

Lizard Pose Step-by-Step Instructions

• To come in Lizard pose we will start from Downward-Facing Dog (Adho Mukha Svanasana).

• Now with exhale, bring your right foot forward and place it on the outside of your right hand while keeping both arms to the nearest of the right leg. Make sure the foot comes all the way to the front of the mat so the toes are in line with the fingers. In this position, toes pointed out about 45 degrees.

• Bring your elbows to the floor with your forearms flat and spread the palms.

• After that slowly bring the left knees down onto the floor and release the top of the left foot. In this position press the left heel to keep your left leg active.

• Now maintain to keep your hips level and check in with your body.

• If comfortable, keep the head in a neutral position, neither dropping it down nor crooking it up.

• To move even deeper into the pose, lift the left knee and press into the ball of the left foot.

• Remain in the expression of the pose for 5 to 10 seconds and several breaths.

• To come out from this pose transition back into Downward Facing Dog.

• Resting there for several breaths before repeating on the other side.

Benefits of Lizard Pose

• Lizard Pose is an excellent hip opener, stretching the hip flexors, groin, and hamstrings. This can help improve hip flexibility and mobility, reducing stiffness and discomfort in the hips.

• The wide stance in Lizard Pose allows for a deep stretch of the inner thighs and groin area, which can help alleviate tightness and improve flexibility in this region.

• Holding the body in Lizard Pose requires engagement of the leg muscles, particularly in the front leg, which helps to strengthen and tone the quadriceps, hamstrings, and calves.

• The compression of the abdomen in Lizard Pose stimulates the abdominal organs, aiding in digestion and promoting detoxification.

• The focused breathing and mindful awareness required in Lizard Pose can help calm the mind and reduce stress and anxiety, promoting a sense of relaxation and inner peace.

Mudra:

Surya Mudra:- Sun is useful, especially in promoting metabolism, which is a symbol of healthy living in our body.

Modifications and Variations

There are two basic variations of Lizard Pose including an outer hip variation and a simple quad stretch variation. both variations successfully delivered a variety of potential benefits.

Follow-Up Poses:

• Utkatasana
• Eka Pada Rajakapotasana
• Parivrtta Janu Sirsasana
• Eka Pada Setu Bandha Sarvangasana
• Pigeon Pose
• Hanuman Pose

Precautions

As with any yoga posture, it’s essential to practice Lizard Pose mindfully and with proper alignment to reap its full benefits while avoiding strain or injury.

• According to experts, this asana is considered best when yogis practice it early in the morning. If due to some reason you cannot practice it in the morning, you can practice this asana in the evening also. But keep a gap of at least 3-5 hours between your exercise and food.
• Injured people or those recovering from surgery may want to avoid Lizard Pose.
• People suffering from sciatica, knee or back diseases should not do this asana.

Conclusion

Utthan Pratishthasana is a multidimensional exercise that not only increases flexibility, but also opens the muscles of the hamstrings, hip flexors, and groin area. Be sure to pay attention to your breathing while practicing Lizard Pose.