Lizard Pose
Lizard Pose Exercise Description
Lizard Pose (Utthan Pristhasana) is a deep lunge stretch that targets the hips and groin while placing the torso in a plank-like support position. It primarily lengthens the hip flexors of the back leg (iliopsoas, rectus femoris) and the adductors of the front hip, while the glutes and core stabilize the pelvis and spine. The position encourages hip mobility with a long, neutral spine and controlled scapular positioning, helping you explore range without collapsing into the lower back. It also reinforces knee‑over‑foot alignment and even foot pressure on the front leg to avoid inward knee drift. Use steady breathing and gradual depth to keep the stretch active and intentional rather than passive.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Adductor Longus, Adductor Magnus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Multifidus, Serratus Anterior, Transversus Abdominis
- 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: Female
How To Do The Lizard Pose Exercise
‘- Begin in a high plank with hands under shoulders, legs long, and core braced.
– Step your right foot to the outside of your right hand; toes point forward, entire foot grounded.
– Slide the left leg back to feel a gentle front‑of‑hip stretch; option to lower the left knee for support.
– Stack the right knee roughly over the ankle; keep the knee tracking with the second/third toe.
– Square your hips and maintain a neutral pelvis; avoid excessive lumbar arch.
– Press the floor away, shoulders down and slightly back, neck long, chest open.
– Inhale to lengthen the spine; exhale to gently sink the hips forward and down without collapsing.
– Keep rib cage stacked over the pelvis; breathe smoothly and avoid bouncing.
– Option: if you can keep a long spine, lower to forearms to increase intensity.
– To exit, return to hands (if on forearms), press through the floor, and step back to plank. Repeat on the other side.
Lizard Pose Tips
‘- Begin from a strong high plank with hands under shoulders, legs long, and core braced.
– Step the front foot to the outside of the hand with toes pointing forward and the entire foot grounded.
– Slide the back leg only far enough to feel a gentle front‑of‑hip stretch.
– Stack the front knee roughly over the ankle and keep it tracking with the second/third toe.
– Square your hips and maintain a neutral pelvis, avoiding excessive arch in the lower back.
– Press the floor away with shoulders down and slightly back, neck long, and chest open.
– Inhale to lengthen the spine; exhale to gently sink the hips forward and down without collapsing.
– Keep the rib cage stacked over the pelvis to support a long, neutral spine.
– Lower to your forearms only if you can maintain a long spine.
– To exit, return to hands if needed, press through the floor, and step back to plank before switching sides.
Lizard Pose Beginner Introduction
Lizard Pose (Utthan Pristhasana) is a yoga lunge that blends a strong, supported upper body with a deep stretch through the lower body. The front leg settles into a wide stance so the inner thigh can lengthen, while the back leg reaches long to open the front of the hip and hip flexors. Throughout the shape, the glutes and core contribute to steadying the pelvis and spine, creating a sense of strength around the stretch rather than collapsing into the lower back.
Because the torso is held in a plank-like position, the shoulders and chest stay active, with the shoulder blades organized and the neck relaxed and long. The front knee sits generally above the foot with the thigh pointing in the same direction as the toes, and the front foot spreads weight evenly to discourage the knee from drifting inward. Some practitioners place the back knee on the floor for support, while others explore a lower position on the forearms when maintaining length through the spine. Smooth, intentional breathing turns this into an active hip and groin opener that emphasizes control, stability, and mindful range of motion.