Lizard Pose is a deep hip opener that helps release tension and increase flexibility in the hips, groin, and hamstrings. As you settle into the pose, you’ll feel the stretch along your inner thighs while your chest and shoulders stay active and open.
It’s a grounding posture that encourages patience, presence, and mindful breath, making it perfect for preparing the body for deeper backbends or balancing poses.
How to Do Lizard Pose (Step-by-Step)
- Begin in Downward-Facing Dog.
- Step your right foot forward to the outside of your right hand.
- Lower hips toward the mat, keeping the left leg extended back with toes tucked or top of foot down.
- Hands can stay on the mat, or lower forearms down for a deeper stretch.
- Keep the chest lifted, shoulders away from ears, and spine long.
- Hold for 5–8 breaths, then step back to Downward Dog and switch sides.
Holding the Pose
- Keep your front foot grounded and your knee tracking over your toes.
- Avoid collapsing into the shoulders, lift through the chest and lengthen the spine.
- Engage your core and inner thighs for stability.
- If your back knee is down, press the top of your back foot into the mat for support.
- Use the breath to soften the hips and release tension gradually.
Benefits of Lizard Pose
- Stretches hip flexors, hamstrings, and quadriceps
- Opens groin and inner thighs
- Strengthens legs and arms
- Improves mobility and flexibility for splits and backbends
- Releases tension in the hips and lower back
Common Mistakes & Tips
- Front foot turned in: Keep it facing forward to protect the knee.
- Collapsing into the arms: Maintain engagement through the shoulders and chest.
- Uneven hips: Square your hips toward the front of the mat.
- Forcing depth: Allow time and breath to open the body naturally.
Variations & Modifications
Supported Lizard
Place blocks under your forearms or hands to bring the floor closer. Keep the front knee stacked over the ankle and lengthen through the spine. This support improves alignment and reduces strain on the hips and shoulders.
Quad Stretch Variation
Bend your back knee and reach for the foot with the same-side hand (use a strap if needed). Keep your chest open and hips steady. This variation stretches the quadriceps and hip flexors while maintaining stability in the front leg.
Twisting Lizard
Place the opposite hand on your front thigh and gently rotate your torso open toward the ceiling. Broaden across the collarbones and engage the core to protect the lower back. This deepens spinal rotation and opens the chest and shoulders.
Restorative Lizard
Lower the back knee to the mat and keep the chest lifted softly or rest on a bolster. This gentler version allows for a longer, calming hold while still encouraging hip opening and tension release.
Embody the Pose
Lizard Pose (Utthan Pristhasana) is a powerful hip opener that builds both strength and flexibility. As you settle into the shape, the body begins to release, creating space through the hips and inner thighs. With steady breath and mindful awareness, the pose invites a sense of grounding and openness, helping to ease deep tension while preparing the body for deeper expressions like splits, backbends, and arm balances.
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