Lizard Pose

Lizard Pose (Utthan Pristhasana) is a yoga pose that is performed in forwarding banding. It is a very simple asana while doing this asana, the shape of a body becomes like a Lizard, due to this call it Lizard pose. This particular type of posture is beneficial for women to reduce belly fat. that’s why as a result, Lizard pose is a little more popular with the female.

The name Utthan Pristhasana comes from the Sanskrit Language. where Utthan means to stretch out, Pristha means back of the body, and Asana means yoga posture. Since the pose focuses on the hips, that is the best stretching posture for the hip flexors, hamstrings, and quadriceps. it can be done as well as Bikram yoga or hot yoga. it’s also a great preparatory pose for active, Yang-style arm balances.

Lizard pose may be also known for as well as the Pigeon Pose or certain arm balance pose.

How to do Lizard Pose

  1. To come in Lizard pose we will start from Downward-Facing Dog (Adho Mukha Svanasana).
  2. 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 fingers. In this position, toes pointed out about 45 degrees.
  3. Bring your elbows to the floor with your forearms flat and spread the palms.
  4. 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.
  5. Now maintain to keep your hips level and check in with your body.
  6. If comfortable, keep the head in a neutral position, neither dropping it down nor crooking it up.
  7. To move even deeper into the pose, lift the left knee and press into the ball of the left foot.
  8. Remain in the expression of the pose for 5 to 10 seconds and several breaths.
  9. To come out from this pose transition back into Downward Facing Dog.
  10. Resting there for several breaths before repeating on the other side.

Benefits of Lizard Pose

There are many mental and physical benefits of this mudra, including reducing stress, improving focus, from opening hips to reducing negative emotions within the hips, activating creativity and leaving emotions. With more of its practices, we can get positive results on many diseases.

  1. Lizard Poses is a fantastic simple way to spread our body’s hamstrings, hip flexors and quadriceps.and also helping prepare the body for deeper stretches. The open hip can help to simplify other yoga.
  2. This pose strengthens the muscle groups, releases stress and improves flexibility.
  3. Hip flexors, which are called “iliopsoas“, can help balance them.
  4. It is more beneficial for those who want to advance in yoga practice.
  5. Lizard Pose also prepares the body for deeper hip openers such as the Pigeon Pose and Monkey Pose. 


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 is successfully delivered a variety of potential benefits.

Preparatory Poses:

Follow-Up Poses:

Safety and Precautions

  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep 3-5 hour gap between your practice and meal.
  • People with injuries or those recovering from surgery may want to avoid Lizard Pose.
  • Those suffering from sciatica, knee, or back maladies must be avoided this asana.


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