In this article we will explore the Lizard Pose in yoga. This yoga pose can help to improve strength, flexibility, and overall well-being of the practitioner. Let us start by understanding in detail about this pose.
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Understanding Lizard Pose in Yoga
‘Lizard Pose,’ also known as ‘Utthan Pristhasana’ in Sanskrit, is a yoga pose that mimics the posture of a lizard. It involves stretching your legs wide apart while keeping your hands on the ground, making you resemble a lizard with splayed legs.
This pose primarily targets the hips, hamstrings, and groin area.
Meaning of Lizard Pose in Yoga
In the world of yoga, each pose has a unique name that often relates to nature or animals. Lizard Pose gets its name because it looks like the way a lizard crawls or stretches its legs.
Basic Details:
| Sanskrit Name | Utthan Pristhasana |
| English Name | Lizard Pose |
| Position | Prone |
| Type | Stretch |
| Difficulty Level | Intermediate |
| Pronunciation | OOT-tahn Prish-TAH-sas-nah |
Lizard Pose in Yoga Benefits:
Hip Flexibility:
Lizard Pose is excellent for improving hip flexibility. It stretches the groin, inner thighs and hip flexors. It also helps to increase range of motion in the hip joint.
Strengthens Leg Muscles:
When this pose is performed it engages the muscles of the legs, particularly the hamstrings and quadriceps. Over time this can lead to increased leg strength.
Enhances Balance:
Performing Lizard Pose requires balance and stability. Regular practice can help improve your balance and coordination.
Stress Relief:
Like many yoga poses, Lizard Pose encourages deep, mindful breathing. This can help reduce stress and promote relaxation to the practitioner.
Hip Pain Relief:
If you suffer from hip discomfort, Lizard Pose can provide relief by gently stretching and opening the hip area.
Digestive Health:
This pose involves a forward bend, which can massage the abdominal organs and aid digestion.
Sciatica Relief:
Lizard Pose can be beneficial for those dealing with sciatica pain. It stretches the hamstrings and hip muscles, which can alleviate sciatic discomfort.
Emotional Release:
Some practitioners find that hip-opening poses like Lizard Pose can help release stored emotions and tension, leading to emotional well-being.
Improved Posture:
Strengthening and stretching the legs and hips can contribute to better posture and alignment in your daily life.
Full Body Stretch:
While the focus is on the hips and legs, Lizard Pose also provides a full-body stretch, promoting overall flexibility.
Preparation for Advanced Poses:
Lizard Pose can serve as a preparatory pose for more advanced hip-opening poses in yoga.
Benefits in the Following Ailments
Research findings have suggested that Lizard Pose can be particularly beneficial for individuals dealing with the following conditions:
Lower Back Pain: The pose’s hip-opening aspect can help relieve lower back discomfort.
Digestive Issues: Lizard Pose can aid digestion by massaging the abdominal organs.
Sciatica: This pose can alleviate sciatic pain by stretching the hamstring and hip muscles.
How to Do Lizard Pose in Yoga:
Step 1: Begin in a plank position, with your hands placed directly under your shoulders and your legs extended straight behind you. This is your starting position.
Step 2: Start in a plank position and then gently bring your right foot forward. Keep your right foot towards the outside of your right hand. Place your right foot down in such a way so that it is in line with your right hand.
Step 3: Your right knee should be bent at a 90-degree angle, creating a right angle with your thigh and calf. Ensure your right ankle is directly beneath your right knee. At this point, your left leg remains extended straight behind you.
Step 4: Your hands should be positioned inside your right foot, with your fingers spread wide for stability. Keep your palms flat on the yoga mat.
Step 5: Make sure your upper body is parallel to the ground and your hips are squared and facing forward. Engage your core muscles to maintain stability during the pose.
Step 6: Depending on your flexibility, you can choose to stay on your palms or lower down onto your forearms. Lowering onto your forearms will intensify the stretch in your hips and groin.
Step 7: Keep your head in a neutral position, looking down at the mat to maintain a straight spine.
Step 8: Hold the Lizard Pose for 30 seconds to 1 minute, breathing deeply and evenly. Focus on relaxing into the stretch with each breath.
Step 9: To release the pose, return to the plank position and then switch to the left side, repeating the same steps.
Tips for Performing Lizard Pose in Yoga:
Warm-Up:
It’s essential to warm up before attempting Lizard Pose. Perform some gentle hip-opening stretches and leg stretches to prepare your body.
Use Props:
If you have difficulty reaching the ground with your hands, you can use yoga blocks under your hands for support. This can make the asana more accessible.
Go Gradually:
If you’re new to Lizard Pose, take your time and go into the pose gradually. It may take some practice to achieve the full stretch comfortably.
Alignment Matters:
Pay close attention to the alignment of your knee, ankle, and hip. Proper alignment is crucial for a safe and effective stretch.
Listen to Your Body:
If you experience any discomfort, pain, or strain then come out of the pose immediately. Yoga should not be painful in any condition.
Breathe Mindfully:
Deep, mindful breathing can help you relax into the pose and release tension. Focus on your breath throughout the practice.
Stay Relaxed:
Relax your facial muscles, and try to release tension in your shoulders and neck area.
Lizard Pose in Yoga Variations:
Low Lizard Pose:
This variation involves lowering your forearms to the ground for a deeper stretch. After transitioning into Lizard Pose as previously described, slowly lower your forearms to the mat while keeping your elbows directly under your shoulders.
This variation intensifies the stretch in your hips and groin.
Twisted Lizard Pose:
In this variation a twist is added to the Lizard Pose. Start in the basic Lizard Pose position with your right foot forward. Put your left hand on the yoga mat under your right shoulder and then lift your right arm toward the ceiling.
This will open your chest to the right side. This twist provides an excellent stretch for the spine, chest, hips and groin areas.
Dynamic Lizard Pose:
This variation involves moving in and out of Lizard Pose to improve mobility. Begin in the standard Lizard Pose position, and then, on an exhale, straighten your right leg and return to the plank position.
On an inhale, return to Lizard Pose by bending your right knee and bringing your foot forward. Repeat this dynamic movement for a few breaths, feeling the stretch in your hips and legs.
Lizard Pose with Quad Stretch:
After getting into the standard Lizard Pose, you can deepen the stretch by reaching your right hand back and trying to grab your left ankle.
This variation not only stretches the hips and groin but also provides a quad stretch for the left leg. Remember to maintain balance and stability while attempting this variation.
Supported Lizard Pose:
If you find Lizard Pose challenging due to limited flexibility or balance, you can use yoga props for support. Place a yoga block under your hands, so your upper body is elevated, making it easier to maintain the pose.
This modification is ideal for beginners or those working on gradually improving their flexibility.
Advanced Lizard Pose:
For advanced practitioners, an intense variation involves extending the back leg upward into a “Lizard Pose Split.”
In this variation, after transitioning into Lizard Pose, lift your back knee off the ground and extend your left leg straight behind you, engaging your glutes and hamstring muscles. This variation requires significant flexibility and strength.
Lizard Pose for Beginners
As you begin your journey with Lizard Pose, keep these helpful tips in mind to help you get started safely:
Consistency: Regular practice is key to improving flexibility and strength.
Patience: Don’t rush; progress in yoga takes time.
Use Props: Place yoga blocks under your hands for added support.
Go Slow: Don’t push yourself too hard; ease into the pose gradually to prevent injury.
Focus on Breath: Pay attention to your breath; it will help you relax and deepen the stretch.
How to Do Lizard Pose Safely
Safety is paramount in yoga practice. Here are some safety tips for performing Lizard Pose:
Listen to Your Body:
If you experience pain beyond a comfortable stretch, stop and readjust.
Warm-Up:
Always warm up before attempting this pose.
Consult a Yoga Instructor:
If you are not sure about your form then seek guidance from a certified yoga instructor.
How Much Time to Do Lizard Pose in Yoga
The duration of holding Lizard Pose will vary depending on the experience level and flexibility. Beginners should start with aim for 30 seconds and gradually can increase up to 1-2 minutes as they become more comfortable with the pose.
Preparatory & Follow-Up Poses of Lizard Pose
To maximize the benefits of Lizard Pose, consider incorporating these preparatory and follow-up poses into your routine:
Preparatory Poses:
Low Lunge
Follow-Up Poses:
Precautions for Lizard Pose
Although Lizard Pose is highly beneficial but it is important to take of some precautions:
Injuries:
In case of any hip, knee, or lower back injuries, better to consult a healthcare professional or a yoga instructor before attempting this pose.
Pregnancy:
Pregnant individuals should exercise caution and consider modified versions of the pose.
Contraindications for Lizard Pose
Certain conditions may make Lizard Pose unsuitable for some individuals. Avoid this pose if you have:
Severe Back Pain:
The extreme pressure comes on the lower-back, while hips and inner-thighs also get deep stretch during this pose. So persons having severe Back Pain must avoid this pose.
High Blood Pressure:
This pose is not recommended for persons suffering from high blood pressure, especially if they experience dizziness during the pose.
Recent Knee or Hip Injury:
As we have advised earlier also for all yoga poses, in case of injuries it is always better to avoid yoga poses till the injury is in recovery stage. When you have to start practice always consults a healthcare services provider before attempting this pose.
Weak Shoulder Joints or Forearms:
In this pose the body balances on the shoulders and forearms. There will be intense pressure on the shoulders and on the forearms during the pose, so the person who is having weak shoulders joints is likely to face a lot of difficulty. It is better for such persons to do this pose under expert guidance of yoga teachers.
Conclusion: Lizard Pose in Yoga
In conclusion, Lizard Pose in yoga is a valuable addition to your yoga practice. Its benefits for flexibility, strength, and stress reduction make it a worthwhile yoga pose to explore.
Share your experience of doing Lizard Pose (Utthan Pristhasanaand) and let us know if you have any questions or comments regarding this Pose in the comments section below.
