What are the benefits of Lizard Pose?

Deep hip flexor and groin stretch. opens the hip joint. essential for running, squatting, and deadlift mobility.

Who should avoid Lizard Pose?

Knee injury (pad under the back knee and avoid deep hip rotation).

What are the modifications for Lizard Pose?

Hands on blocks: raise the hands so the chest stays lifted. Back knee padded: fold a blanket under the back knee. Forearms down: lower onto the forearms or a block for a deeper hip opener. Twisted Lizard: bend the back knee and reach for the back foot to stretch the quad.

BeginnerStanding Poses

Lizard Pose

Utthan Pristhasana

About This Pose

Lizard Pose is a deeper version of Low Lunge that adds hip external rotation on top of the hip flexor stretch, making it one of the more comprehensive hip openers in the practice. It's also a pose where most beginners feel a lot happening at once. From a low lunge with the right foot forward, walk the right foot to the outer edge of the mat so the right hand is inside the right foot. Bring both hands to the floor or to blocks. Lower the left knee if it isn't already down. Ease the hips forward and down. What you're opening: the right hip flexor, the right outer hip, the right inner groin, and to some degree the left hip flexor. The combination of hip flexion, external rotation, and abduction all happening simultaneously is why this pose feels intense even for experienced practitioners. Blocks under the hands are useful when the position feels unstable or when the chest collapses toward the floor. The higher the hands, the more accessible the pose. From here, additional variations are available: lower the back knee, lower the right forearm to the floor inside the right foot for a deeper opening, or tuck the back toes for a more active back leg. Lizard is particularly useful for runners, cyclists, and anyone who sits for hours. The hip complex tightness those activities create responds directly to this pose.

How to Practice

1
From Downward Facing Dog or a low lunge, step the right foot to the outside of the right hand.
2
Lower the left knee to the mat and untuck the back toes.
3
Keep the front knee over the ankle and let the hips sink forward and down.
4
Stay on your hands, or lower onto your forearms or a block for a deeper hip stretch.
5
Keep the chest long and the shoulders away from the ears. Let the front knee open slightly to the side if it feels good.
6
Hold for 5–10 breaths, then step back and repeat on the other side.

Benefits

Deep hip flexor and groin stretch
opens the hip joint
essential for running, squatting, and deadlift mobility

Cautions & Modifications

Knee injury (pad under the back knee and avoid deep hip rotation)

Modifications & Variations

Hands on blocks: raise the hands so the chest stays lifted
Back knee padded: fold a blanket under the back knee
Forearms down: lower onto the forearms or a block for a deeper hip opener
Twisted Lizard: bend the back knee and reach for the back foot to stretch the quad