Lizard

utthāna pṛṣṭhāsana•उत्थान पृष्ठासन

Hip Opener•Forward Folds•Strength•Intermediate•Yin

Maya - Pose Assistant

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Benefits

Lizard Pose is a deep hip opener that intensely stretches the hip flexors, hamstrings (of the front leg), and groins. It can also open the chest and shoulders in some variations and builds strength when active.

Practice Guide

Start in Downward-Facing Dog. Step your right foot to the outside of your right hand, so both hands are to the inside of your right foot.

Your right knee should be bent, ideally stacked over or slightly in front of your right ankle. Right toes can point forward or slightly out.

Keep your back (left) leg extended straight, with toes tucked and heel lifted, or lower your back knee gently to the floor (top of foot flat or toes tucked).

Option 1 (Hands): Stay on your hands, pressing palms or fingertips into the floor, keeping spine long.

Option 2 (Forearms): To deepen, lower onto your forearms, resting them on the floor or blocks.

Keep your chest reaching forward, avoid excessive rounding of the upper back. Allow hips to sink towards the floor.

Hold, breathing into the stretch. To exit, press back onto hands (if on forearms), tuck back toes, lift back knee, and step right foot back to Downward Dog. Repeat on the other side.

Modifications

Lower the back knee to the floor for less intensity.

Place yoga blocks under hands or forearms for support.

Keep the back leg straight and active for more intensity and strength building.

Roll onto the outer edge of the front foot, allowing the front knee to open out to the side (Winged Dragon variation).

Add a twist by reaching one arm up.

Safety Notes

⚠Knee injury (use padding under back knee, ensure front knee alignment, avoid if painful)

⚠Hip injury or SI joint issues (approach with caution, avoid deep variations if painful)

⚠Wrist sensitivity (if on hands, consider forearms)

Anatomy

Muscles Targeted

Arms and shoulders (if on hands/forearms and active)

Core (to prevent sagging)

Muscles Stretched

Hip flexors (psoas, iliacus of back leg)

Hamstrings (front leg)

Groins (adductors)

Quadriceps (back leg, if knee down and sinking)

Hips (external rotation of front leg slightly)

What's Next?

Maya suggests trying these poses:

Downward Facing Dog With Hip Circles

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Deep Hip OpenerGroin StretchHip Flexor StretchHamstring Stretch Front LegArm Balance PrepYin YogaShoulder Strength If Active

Yoga Styles

Signature of

Yin

Also practiced in

VinyasaHathaPowerAdvanced

YinPassive deep hip opener, held for 3-5 minutes to release deeply

VinyasaActive variation in hip opening sequences and arm balance prep

HathaHeld actively to build hip flexibility and strength

PowerStrength-building variation with active back leg

AdvancedPreparation for advanced arm balances and deep hip openers

Sequencing

Warm-up Poses

Low Lunge Crescent Lunge Downward Facing Dog Warrior I

Counter Poses

Downward Facing Dog With Hip Circles Childs Pigeon Pose Prep Table Top Pose With Hip Circles

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Deep Hip Opener Stretching Hip Flexors Hamstrings And GroinCan Be Modified For Various Levels From Gentle To Very IntenseExcellent Preparation For Arm Balances Like Eka Pada Koundinyasana I Or Deeper Hip Openers Like SplitsCan Be Held Passively For Yin Or Practiced Actively For Strength