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Lizard

Lunge

Lizard Lunge

What is Lizard Lunge?

 

English Name: Lizard Lunge
Sanskrit Name: Utthan Pristhasana (pronounced oot-THAHN preesth-HAH-suh-nuh)
Category: Hip Opener, Deep Stretch, Grounding, Intermediate

Lizard Lunge, or Utthan Pristhasana, is a deep, grounding yoga pose that targets the hips, hamstrings, and hip flexors. Often used to prepare for deeper hip openers or arm balances, this posture stretches the inner thighs and groin while building strength and mobility in the legs and core.

This pose challenges you to stay with discomfort in a constructive way, helping to release deep-seated tension—physically and emotionally—stored in the hips. With mindful breath and proper support, Lizard Lunge becomes a powerful posture for cultivating flexibility, resilience, and focus.

Benefits of Lizard Lunge

 

  • Deep Hip Opener: Stretches the hip flexors, groin, and inner thighs
  • Improves Lower Body Flexibility: Targets hamstrings and quadriceps
  • Builds Mental Focus: Teaches patience and breath awareness
  • Releases Tension in the Pelvis: Helps access deeper layers of physical holding
  • Strengthens Legs & Core: Engages stabilizing muscles in the legs and abdominals

How to Practice Lizard Lunge

    1. Begin in Downward-Facing Dog or a low lunge.
    2. Step your right foot forward to the outside of your right hand.
    3. Align the ankle under the knee and keep your left leg extended behind you, knee lifted or lowered.
    4. Hands can stay on the mat, or you can come down onto your forearms for a deeper stretch.
    5. Keep the spine long and the chest open.
    6. Hold for 5–10 breaths, then return to Downward Dog and switch sides.
    7. To exit, press into your hands, step back to Downward Dog, and repeat on the opposite side.
Lizard Lunge How To Graphic

Alignment Tips & Cues for Lizard Lunge

Lizard Lunge Alignment Graphic

Alignment Tips:

  1. Front knee stays stacked above the ankle
  2. Keep back leg extended or drop the knee for support
  3. Hips stay level—avoid collapsing to one side
  4. Use blocks under forearms if they don’t reach the floor
  5. Gaze forward or down with a relaxed neck

Simple & Effective Cueing Suggestions:

  • “Step your foot outside your hand.”
  • “Let the hips soften down, but keep the chest lifting.”
  • “Press your back leg long and active—or lower your back knee to the mat.”
  • “Breathe into your hips—use the exhale to soften deeper.”
  • “If forearms come down, keep the shoulders away from the ears.”

Contraindications

 

1. Knee Injury or Sensitivity: Use padding under the back knee or keep it lifted

2. Hip Joint Issues: Deep flexion may aggravate pre-existing conditions

3. Lower Back Pain: Avoid collapsing in the spine—use props or stay upright

4. Pregnancy (second or third trimester): Modify with blocks and avoid compression

5. Tight Hamstrings or Groin: Use props to reduce intensity

Modifications & Variations of Lizard Lunge

 

Modifications

  • Drop the Back Knee: Reduces load and helps relax into the stretch
  • Use Blocks: Place hands or forearms on blocks for support
  • Keep Chest Lifted: Stay upright instead of folding forward
  • Add Padding: Use a blanket under the back knee for comfort

Variations

  • Forearms to the Mat: Deepens the stretch in hips and groin
  • Twisting Lizard: Lift the back knee and rotate torso open toward the front leg
  • Bind or Strap: Reach around the back to catch the foot for a quad stretch
  • Dynamic Lizard: Gently rock forward and back or pulse hips to increase mobility

Common Mistakes to Avoid

 

  1. Knee falling past ankle: Keep the front shin vertical to protect the joint
  2. Overarching the back: Engage the core to stabilize the spine
  3. Collapsing the chest: Keep shoulders broad and spine long
  4. Forcing too deep, too fast: Allow time for the hips to open gradually

When to Avoid or Modify Lizard Lunge

 

  • Significant knee or hip pain: Use alternatives or gentler hip openers like Low Lunge
  • Tight groin or inner thighs: Keep torso lifted and use props
  • Pregnancy: Avoid deep forward folds—stay elevated and open
  • Recovering from surgery: Wait until cleared by a healthcare provider
  • Neck strain: Keep gaze soft and neck neutral

Why Practice Lizard Lunge?

 

Lizard Lunge is a profound hip opener that cultivates strength, flexibility, and mental focus. It targets muscles and fascia that are often tight or neglected, helping to improve posture, release tension, and support deeper yoga practices. Whether used in warm-up or as a peak pose, Utthan Pristhasana empowers you to meet intensity with steadiness and breath.

Frequently Asked Questions

Is it okay if my forearms don’t reach the floor?

Yes! Use blocks or stay on your hands. It’s more important to stay long and supported than to force depth.

What if my hips feel tight or uneven?

Try dropping the back knee and adding support under the hips or hands.

Can beginners practice Lizard Lunge?

Yes—with modifications. Use props and avoid forcing depth. Over time, flexibility will improve.

Related Poses:

Warrior Two
Hero Pose
Standing Forward Fold
Child’s Pose
Upward Facing Dog
Cobra Pose
Chair Pose
Cat Pose
Cow Pose

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