Lizard Pose

Utthan Pristhasana

oo-TAHN preesh-TAH-sah-nah

A deep hip flexor stretch that targets the psoas, quadriceps, and inner groin, preparing the body for advanced hip openers like Pigeon and King Pigeon. Lizard Pose is a staple in hip-opening sequences, offering a more intense stretch than Low Lunge. It builds the hip flexibility needed for splits, deep squats, and other demanding lower-body poses.

How to do Lizard Pose

1. From Downward Dog, step your right foot to the outside of your right hand, placing the foot flat with toes pointing forward. Ensure the knee stacks over the ankle.
2. Lower your left knee to the floor and untuck the back toes (or keep them tucked for more stability). Pad the back knee with a blanket if needed.
3. For a deeper stretch, lower onto your forearms by placing them on the floor or on blocks inside the front foot. Keep the chest lifted and the spine long.
4. Keep the front knee tracking over the ankle and actively press it outward to open the inner groin. Breathe deeply into the hip and groin area.
5. Hold for five to ten breaths, allowing gravity and your breath to deepen the stretch gradually. Repeat on the other side.

Benefits of Lizard Pose

• Deeply stretches the hip flexors, psoas, and groin
• Opens the inner thighs and hamstrings
• Prepares the body for advanced hip openers and splits
• Strengthens the front-leg muscles
• Improves hip mobility and range of motion

Muscles Engaged

Modifications & Variations

• Keep hands on blocks instead of lowering to forearms for less intensity
• Place a folded blanket under the back knee for cushioning
• Keep the back knee lifted (hovering off the floor) for a more active variation

Cautions

• Avoid with groin or inner-thigh injuries
• Use caution with knee injuries on the back leg
• Not recommended if you have sacroiliac joint instability