Lizard Pose (female)

Lizard Pose demonstration gif

Instructions:

  • 1Start in a high plank position, with your hands placed underneath your shoulders and your feet hip-width apart.
  • 2Step your right foot to the outside of your right hand. Your knee should be bent.
  • 3Lower your left knee onto the floor or keep it raised, depending on your flexibility
  • 4Hold this pose for 30 seconds, then switch sides and repeat
  • 5Make sure to breathe deeply through your stretches

Tips:

  • Keep your back flat during the pose
  • Keep the foot of the bent knee flat on the floor
  • You can lower your forearms to the floor for a deeper stretch if you're more flexible
  • Maintain a steady and calm breath throughout

Lizard Pose: A Deep Stretch for Flexibility and Strength

The Lizard Pose (Sanskrit: Utthan Pristhasana) is a powerful yoga stretch that targets the hips, groin, and legs, offering a host of benefits to practitioners of all levels. This pose is particularly popular in yoga classes, including yin yoga, due to its ability to deeply stretch the body while promoting relaxation and focus.

Benefits of Lizard Pose

  • Improves Flexibility: Regular practice of the lizard pose can enhance your flexibility, especially in the hips and hamstrings.
  • Strengthens the Core: Engaging your core while holding the pose builds stability and strength.
  • Releases Tension: Lizard pose helps alleviate tightness in the hips and lower back, providing a sense of relief.

How to Perform Lizard Pose

  1. Start in a high plank position, ensuring your hands are directly beneath your shoulders.
  2. Step your right foot outside your right hand, letting your foot fall flat.
  3. Lower your left knee to the ground, keeping the right foot flat and the right knee aligned with the ankle.
  4. Lower your torso towards the ground, feeling the stretch in your hips and groin.
  5. Hold this position for several breaths, focusing on relaxing your body.
  6. Switch sides and repeat.

Tips for Lizard Pose

  • Keep your back leg active by pressing the top of your foot into the mat.
  • If you find it hard to maintain balance, perform the pose with your hands on a block for additional support.
  • Incorporate quad stretches by bending the back knee and reaching for the foot if you're feeling more advanced.

Lizard Pose Variations

For those looking to modify or intensify the stretch, there are several lizard pose variations you can explore. Consider trying the lizard pose with quad stretch for added focus on the front of your thighs, or transitioning into pigeon pose for a different hip opening experience.

Conclusion

The lizard pose is a fantastic addition to any yoga practice, providing both physical and mental benefits. Whether you are new to yoga or a seasoned practitioner, incorporating lizard pose into your routine can enhance your strength and flexibility. Embrace the challenge, and enjoy the journey of deepening your practice!