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Utthan Pristhasana - Lizard Yoga Pose

Utthan Pristhasana
Utthan Pristhasana
The Lizard Posture or the Utthan Pristhasana is a standing pose, which is good for stretching the thighs and hamstrings. This is a relatively simple yoga posture that also doubles up as a hamstring stretching exercise. But when you do this posture, we suggest you learn it from a yoga teacher and do it under his or her guidance. When you practice at home, you must do so with the utmost care and practice the pose at your own convenience. Do not push your body while doing the lizard pose yoga or any other pose.
  • You can begin the Lizard Pose or the Utthan Pristhasana from a high lunge or you can do so from the Downward-facing Dog pose. If you are relatively new to yoga, then you might like to do the lizard pose from the Downward-facing Dog pose. This pose doles out some good stretches for hamstrings.
  • Step by step guide: This set of instructions will help you get an idea about the way to do this posture.
  • First assume the Downward-facing Dog pose. Then put your right foot forward and place it along the outer side of the right hand. Make sure that the toes are slightly turned out.
  • Your left knee should be lowered onto the yoga mat. When you do so, keep the tailbone tucked forward.
  • Then as you breathe, your elbows should be lowered towards the mat and your right shoulder should touch the right knee. You can use a block as a prop below your forearms, if the whole workout seems too difficult.
  • Feel the front part of your left knee or the quadriceps, and the left part of your belly stretch. To increase the degree of difficulty, you can take your left knee higher, off the ground.
  • Be in the Lizard position for about five to six breaths, then just raise chest up and go back on your hands.
  • Straighten out the back leg and bring it forward. Keep your body loose for sometime before getting into the Mountain Pose or Tadasana. 

You can do the same exercise on the other side.
Hip-opening exercise:
The Lizard Pose is a hip-opener. We suggest you start by practicing it a few times, and then slowly increase the number of times you want to practice this pose. You do not need to be too enthusiastic on the first day of practice as all postures in yoga need practice and patience.


Utthan Pristhasana Sequence
1. Cresent lunge
2. Virabhadrasana III (Warrior 3)
3. Urdhva Prasarita Eka Padasana (Standing splits)
4. Utthan Pristhasana (Lizard pose)
5. Forearm Plank
6. Forearm Side Plank
6. Dolphin pose
7. Pincha Mayurasana (forearm balance) OR Salamba Sirsana (supported headstand)
8. Child's pose

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