Lizard Pose
Lizard Pose Exercise Description
Lizard Pose (Utthan Pristhasana) is a deep hip-opening stretch that targets the front-leg groin/adductors and the back-leg hip flexors (iliopsoas and rectus femoris). The position places one hip in flexion and external rotation while the opposite hip moves into extension, promoting mobility relevant to lunging and split-stance patterns. Keeping a long, neutral spine and stable shoulders turns this into a controlled, active stretch rather than a passive collapse. Hands or forearms can rest on the floor or blocks to match your available range without compromising alignment. This pose is bodyweight-only and can be scaled by lifting or lowering the back knee to adjust intensity while maintaining joint alignment and breath control.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Adductor Longus, Adductor Magnus, Gracilis
- Stabilizing Muscles: Gluteus Maximus, Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lizard Pose Exercise
‘- Start in a high plank or Downward Facing Dog.
– Step your right foot to the outside of your right hand; both hands stay inside the front foot.
– Place the right knee roughly over the ankle; track the knee in line with the toes.
– Extend the left leg long with the knee lifted and heel reaching back; option: lower the left knee for less intensity.
– Lengthen through the crown of your head to maintain a neutral spine; avoid sinking the chest.
– Press the floor away to keep shoulders down and shoulder blades stable (no shrugging).
– Square your hips toward the floor; lightly brace the abdomen and engage the left glute to avoid excessive low‑back arch.
– Option: move to forearms or use yoga blocks while keeping the spine long and front foot flat.
– Breathe steadily; ease deeper only as control and alignment are maintained.
– To exit, place palms firmly, step back to plank or Downward Facing Dog, then switch sides.
Lizard Pose Tips
‘- Step your front foot to the outside of your hand so both hands stay inside the foot.
– Position the front knee roughly over the ankle and track it in line with the toes.
– Reach the back heel long with the back knee lifted, or lower the back knee for less intensity while keeping alignment.
– Lengthen through the crown of your head to keep a neutral spine and avoid sinking your chest.
– Press the floor away to keep shoulders down and shoulder blades stable instead of shrugging.
– Square your hips toward the floor and lightly brace your abdomen.
– Gently engage the back-leg glute to help avoid excessive arching in the low back.
– Move to forearms or use yoga blocks only if you can keep your spine long and the front foot flat.
– Breathe steadily and only ease deeper into the stretch when you can maintain control and alignment.
– To exit, plant your palms firmly and step back to plank or Downward Facing Dog before switching sides.
Lizard Pose Beginner Introduction
Lizard Pose (Utthan Pristhasana) is a yoga posture that emphasizes strong, controlled stretching through the hips and legs. The front leg bends with the knee pointing outward, which challenges the inner thigh and groin, while the back leg reaches behind to lengthen the hip flexors and front of the thigh. This creates a split-like stance that relates closely to movements such as lunges and other staggered positions. The pose is practiced using only bodyweight, with intensity easily adjusted by lifting or resting the back knee on the mat.
A key theme in this position is active stability rather than simply relaxing into the stretch. The spine stays long, the shoulders stay organized and steady, and the abs and back-leg glute contribute gentle support. The upper body can be propped on hands, forearms, or yoga blocks, depending on available mobility, so the hips receive a deep stretch without sacrificing alignment. Steady breathing and mindful pacing turn this shape into a focused mobility exercise that builds awareness of how the hips, core, and shoulders work together.