Utthan Pristhasana refers to the lizard pose (including its advanced versions of flying and twisted lizard pose) in English.
Lizard Pose (Utthan Pristhasana) is a yoga pose that is performed in a forwarding bend. 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, the Lizard pose is a little more popular with the female.
Utthan Pristhasana Meaning
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.
In addition to being an intense hip-opener, it strengthens the inner leg muscles and inner thighs. Promotes flexibility of the hips, legs, arms, and shoulders.
It can also be known for lizard pose as well as pigeon pose or fixed hand balance pose.
Lizard Pose Quick Facts
Sanskrit Name: Utthan Pristhasana
Sanskrit Pronunciation: OOT-ahn preesth-AHS-ah-nah
Meaning: ‘uttan’ = ‘stretch deep out’, and ‘pristha’ = ‘back of the body’, and ‘asana’ = ‘posture’.
English: Lizard pose, or Gecko pose
Pose Level: Intermediate
Pose Position: Prone
Targets: Hips, groin, inner hamstrings
Pose Type: Stretch, Strength, Balance
Stretches: Hamstrings and quadriceps
Strengthens: Inner thighs and leg muscles
Focusing Chakra: Svadisthana chakra or the second chakra
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.
- 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)
Benefits of Lizard Pose
There are many mental and physical benefits of Utthan Pristhasana, including reducing stress, improving focus, opening hips to reduce negative emotions within the hips, activating creativity, and leaving emotions. With more of its practices, we can get positive results on many diseases.
- Lizard Poses is a fantastic simple way to spread our body’s hamstrings, hip flexors, and quadriceps. and also help prepare the body for deeper stretches. The open hip can help to simplify other yoga.
- This pose strengthens the muscle groups, releases stress, and improves flexibility.
- Hip flexors, which are called “iliopsoas“, can help balance them.
- It is more beneficial for those who want to advance in yoga practice.
- 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 successfully delivered a variety of potential benefits.
- Eka Pada Rajakapotasana
- Parivrtta Janu Sirsasana
- Eka Pada Setu Bandha Sarvangasana
- Pigeon Pose
- Hanuman Pose
Safety and Precautions
- According to the experts, this asana is considered best when yogis practice 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 a 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.
Utthan Pristhasana is a multifaceted exercise that not only increase the flexibility, but it opens up the muscles of the hamstrings, hip flexors and groin area. Make sure to focus on your breathing during practise lizard pose.
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