Lizard Pose in Yoga: Proper Form, Variations, and Common Mistakes

The yoga practice known as “Lizard Pose In Yoga” (Utthan Pristhasana) helps to expand the hips. Stretching out is known as utthan in Sanskrit, whereas the words “Pristha” and “Asana” indicate the same thing in English. As a matter of fact, Lizard Pose is really challenging on the hips, depending on how flexible you are. Modified variations of the posture can be used if you have limited range of motion in certain regions.

Target Muscles: Inner hamstrings, Hips, Groin

Level: Intermediate

The Lizard Yoga Pose has several advantages.

Stretching your hamstrings, hip flexors, and quadriceps in Lizard Pose is a terrific technique to improve your flexibility. These muscles will help you retain a complete range of motion if you strengthen them. To treat back pain or sciatica and prevent damage in your yoga practice as well as in everyday life, a deep, gentle hip-opening stretch is essential. Your hips and hamstrings, in particular, are important for improving balance and flexibility.

Additionally, the stance offers a number of mental advantages, such as lowering blood pressure and tension, boosting concentration, and allowing people to express their emotions.

It’s a common recommendation from yoga instructors to athletes who want to tone their muscles in certain areas. Pose stimulates activation of the pelvic and lower abdomen, which can help alleviate issues connected to reproductive health.

If you’re looking to improve your yoga practice, Lizard Pose can help you prepare for more advanced hip openers like Pigeon Pose and Monkey Pose (Hanumanasana).

Detailed Step-By-Step Guides.

1. Lie on your back in Downward-Facing Dog. Inhale.
2. As you step your right foot to the outside of your right hand, inhale and exhale simultaneously. It is imperative that your foot extends to the front of your mat so that your toes and fingers are aligned. It is important to have your knee bent at a 90-degree angle and positioned directly above your ankle. Your toes should be pointing out at a 45-degree angle from your body.
3. Exhale as you place your forearms flat on your mat with your elbows on the floor. Lie on your back with your palms on the floor and focus on your breath (use a block underneath the forearms here if necessary).
4. Keep your head in a calm, neutral position.
5. Keep your left leg active by exhaling and pressing into your heel. To prevent your hips from sinking toward the floor, you should execute this exercise.
6. Take five slow, deep breaths to settle in.
7. In order to exit the position, inhale deeply and straighten your arms so that your wrists are beneath your shoulders.
8. Step back into Downward Dog and inhale.
9. For a few breaths, hold your beginning position.
10. Begin again with your left leg forward to verify that the stance is executed equally on both sides.

Most People Make These Errors.

You’re Breathing Isn’t Right.

Slowly progress through Lizard Pose. Pause and concentrate if you see yourself holding your breath. Ask your yoga instructor to show you some breathing awareness techniques if you’re having trouble keeping track of your breath or if you’re having difficulty focusing throughout the practice.

You’re Trying to Make Your Hips Open by Doing This.

In spite of Lizard Pose’s intermediate to advanced level, you shouldn’t try to push yourself too much. It’s critical to pay attention to your body’s cues and go carefully when performing hip openers.

Despite the fact that Lizard Pose may give a deep stretch, you must gradually build up to this level of practice to avoid injury. Hip flexibility may be improved over time and with regular practice. The more flexible you are, the more difficult it will be for you to prevent damage.

Comparisons with others is something you’re doing.

Any yoga stance may fall prey to this trap, but when it comes to poses that depend on your body’s innate flexibility, it can be particularly damaging. Observing others in a yoga class and feeling envious if they seem to be able to do the pose easily or without any adjustments can be a common experience.

Always keep in mind that everyone has a different starting point for pelvic flexibility and structure in many poses, but this is especially true for ones like Lizard Pose. Lizard Pose may come naturally to some people, while others may require more time and effort before they begin to reap the advantages.

If you require a modification, don’t hesitate to ask for it. That which is safest for your body is far preferable than risking harm by attempting to fit into someone else’s yoga practice, especially if the other person isn’t an expert.

Variations And Modifications To The Lizard Pose.

Is There Anything I Can Do?

Here are several modifications to Lizard Pose for anyone with limited hip mobility or range of motion:

• Afterward, you can drop your left knee to the mat if it’s more comfortable for you. If you want, you may begin by lowering your knee and then lifting it back up, maintaining your hips level with your shoulders.
• Use supports if your hips are too tight. To make it easier on your forearms, place a block under them. Roll up a cloth or mat beneath your back knee if it’s bothering you.
• Staying on your palms with your arms straight will help if you find it difficult to lower yourself to your forearms on a block.

Do You Want To Take On A Challenge?

To deepen the stretch even further, try this variation if you have more hip flexibility:

1. Inhale. Allow your right knee to expand as you roll onto the outside of your right foot.
2. Exhale. Put pressure on your left knee and bring it to the floor.
3. Make sure the sole of your left foot is facing the ceiling by bending your knee.
4. Inhale. Make a fist with your right hand and grab hold of your left foot with your left.
5. Exhale. Stretch your quads by bringing your foot toward your butt. Your left arm can either be straight or on the floor when you perform this.

If you’re having trouble holding onto your foot in this variant, consider adding a strap to help you out.

Flying Lizard Pose is another option for those with greater experience in the yoga studio. It’s an arm balance, as you can see.

1. Start with Downward-Facing Dog.
2. Step forward with your right foot as you exhale.
3. After exhaling, place your palm on the floor close to your right foot and slide the right arm under your leg. Snuggle the right arm under the front thigh so that the top of the hamstrings, which are near to the hip, rests practically on the shoulder of the right.
4. Take a deep breath in and lift your rear foot (the left one) off the floor.
5. Take a few slow, deep breaths in this spot. Concentration and equilibrium are the keys to success.
6. Lift your right foot off the floor and exhale to go forward like in Chaturanga.
7. Stay here for a few deep breaths while your weight shifts to your hands exclusively. The flexion of the feet is evident.
8. As you exhale, slowly and methodically release the stance.

Precautions And Safeguards..

Any new fitness class, workout or yoga regimen should be checked out by your doctor beforehand. Before attempting Lizard Pose on your own, be sure to check with your yoga instructor first.

Some people may wish to avoid Lizard Pose if they have a medical condition, injury, or are recuperating from surgery. If any of the following applies:

1. You’re suffering from sciatica or other back issues.
2. If you’ve sustained an injury to your wrist or hand.
3. You’ve had surgery on your neck, knees, feet, hips, arms, or hands and are now healing.
4. Your shoulders, forearms, wrists, or hands are unsteady or weak.

Pregnancy-safe and -beneficial yoga positions abound. During your prenatal yoga practice, talk about your instructor about possible changes, like as supports, to make Lizard Pose more comfortable for you.