Lizard Pose (Utthan Pristhasana) is a deep low lunge with both hands inside the front foot, often performed with the back knee on the floor and the torso lowered onto the forearms. It deeply opens the hip flexors, hamstrings, and groin. It is one of the most effective hip openers in yoga.
Muscle Group
Hamstrings, Hips, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply opens the hip flexors, hamstrings, and groin
- Improves hip mobility for squats and lunges
- Stretches the calves and ankles
- Relieves lower-back tension
- Calming despite the intensity
- Used by athletes and physical therapists
How to perform
- Start in a low lunge with right foot forward and left knee on the floor.
- Walk your right foot to the outside of your right hand so both hands are on the inside of your right foot.
- Lower your forearms to the floor (or onto a block). Your right knee bends naturally to the outside.
- Press your hips down and forward. Feel the deep stretch in your left hip flexor and right inner thigh.
- Keep your back leg active — press the top of your back foot into the floor.
- Lengthen through the crown of your head. Relax your face.
- Hold for 30 to 90 seconds. Breathe deeply.
- To exit, press back into a hands-and-knees position. Switch sides.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Quadriceps
Primary