Lizard pose, also known as Utthan Pristhasana, is a great way to open your hips. If you’re a fan of Pigeon pose, you’ll probably also enjoy the hip opening sensation you get while practicing Lizard pose.
Because this stretch is so deep, it’s important to be very mindful when you practice this pose. Here’s how to safely practice Lizard pose.
It’s best to warm up your body before attempting this pose.
- Use ujjayi breathing throughout.
- Begin in your best Downward facing dog.
- Extend your right leg behind you for Three-legged dog. Take a moment to appreciate the stretch that you get as you reach from the tips of your toes through the palms of you hands. Inhale as you stretch.
- Draw your belly button toward your spine.
- Exhale and bring your right foot to the outside of your right hand.
- Now, you have a choice here. You can either stay lifted, pressing through the ball of your left foot or you can lower your left knee to the ground and send energy down through the top of your foot. Regardless of what you choose to do with your legs, you must send energy through your feet. In the first variation, send energy out through your heel with your straight leg. With the second variation, send energy down as you press the top of your foot into the mat.
- Again, you get to make another choice regarding this pose. You can stay lifted on your fingertips, lower to your forearms, or explore any space in between with the help of some yoga blocks. Use the yoga blocks to help you get comfortable.
- Hold the position of your choice for 5-8 breaths.
- To come out of this position, curl the toes under on the left foot, draw your belly button to your spine, and press back into Downward facing dog.
- Repeat steps 3-9 with your left leg.
Lizard Pose Video
Here is a video for visual learners.
I think this pose is really similar to Pigeon pose except it’s a bit more intense. What do you think? Let us know in the comments below.
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