Lizard Pose (Utthan Pristhasana)
Category: Hip Opener / Low Lunge
Difficulty: Intermediate
Sanskrit/Pronunciation: Utthan Pristhasana (OOT-tahn preest-AHS-uh-nuh)
Main Focus: Hips, Hip Flexors, Hamstrings, Inner Thighs
Props: Yoga Bricks, Bolster, Blanket
Lizard Pose (Utthan Pristhasana) is a deep hip-opening yoga pose that stretches the hips, hip flexors, hamstrings and inner thighs while encouraging mobility through the lower body. Practised from a low lunge with the hands positioned inside the front foot, the pose can be explored with the arms straight or by lowering onto the forearms for a deeper stretch. Props can make the pose more accessible, with yoga bricks placed beneath the elbows to raise the floor, reducing the depth of the pose while providing additional support and stability.
- Start in a low lunge with the right foot forward, knee over ankle
- Walk the right foot slightly to the outside of the mat
- Place both hands to the inside of the front foot, shoulders above wrists
- Keep the back leg extended, pressing through the ball of the foot
- Option to stay on hands, or lower forearms to the mat (or onto blocks) for a deeper stretch
- Keep hips square and spine long, avoiding collapse in the chest
- Hold for 5–10 breaths, then step back to Downward Dog and repeat on the other side
- Deeply stretches hips, groin, and hip flexors
- Lengthens hamstrings and quads
- Strengthens inner thigh and core engagement
- Prepares the body for advanced hip openers and arm balances
- Place blocks under forearms or hands for extra height
- Drop the back knee for a gentler variation
- Use a folded blanket under the back knee for cushioning
- Avoid pushing too deep if recovering from knee, hip, or lower back injuries
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Placing the hands on yoga bricks in Lizard Pose helps lift the upper body, reducing strain on the shoulders and wrists while making it easier to maintain length through the spine. This added height creates more space in the hips, allowing a gentler and more controlled stretch through the thighs and groin. It’s a supportive variation that helps you build flexibility and stability gradually without overloading the joints.
Resting the forearms on a small rectangular bolster offers a supported variation of Lizard Pose. Place the bolster beneath your forearms or elbows as you lower down, allowing you to ease into the hip opening without needing to reach all the way to the mat. Keep the chest gently lifted and breathe steadily, allowing the hips to soften gradually while maintaining a comfortable position through the lower back and front hip.
Props to Support Lizard Pose (Utthan Pristhasana)
Props can make Lizard Pose more accessible by reducing the depth of the hip stretch and providing additional support and stability. Yoga bricks beneath the elbows or hands can raise the floor, making it easier to maintain length through the spine while gradually opening the hips. A folded blanket or knee pad can cushion the back knee when it is lowered, while a bolster can support the forearms or upper body for a softer, more restorative variation.
