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Looking to enhance your yoga practice and overall well-being? The Lizard Pose, or Utthan Pristhasana, is an intermediate asana that provides physical and mental benefits, such as improved flexibility, balance, and stress reduction. This pose also alleviates low back pain or sciatica, prepares you for deeper hip openers, and releases emotions.

In this blog post, discover the essence of the Lizard Pose, including its benefits, common mistakes, modifications, safety precautions, and proper warm-up techniques. Incorporating this pose into your routine can lead to increased flexibility, strength, mental clarity, creativity, and emotional release. Explore the transformative power of the Lizard Pose and learn how to practice it effectively.

The Essence of the Lizard Pose

The Lizard Pose, also known as Utthan Pristhasana or Gecko Pose, is an intermediate-level yoga asana that targets the hips, groin, and inner hamstrings. It has a wide array of physical and mental benefits, making it an essential addition to any yoga practice.

Physical Advantages of the Lizard Pose

The Lizard Pose offers a plethora of physical benefits that can help improve your overall well-being. Some of the key advantages include:

  • Stretching key muscle groups: By practicing the Lizard Pose, you can effectively stretch your hamstrings, hip flexors, and quadriceps, which can improve your range of motion, balance, and flexibility.
  • Alleviating pain and tension: The Lizard Pose can help to alleviate low back pain or sciatica, release tension, and prevent injury by working on specific muscle groups.
  • Preparing for deeper hip openers: As an intermediate pose, the Lizard Pose serves as an excellent preparation for more advanced hip-opening asanas, allowing you to gradually increase your flexibility and strength.

Mental Benefits of the Lizard Pose

In addition to its physical advantages, the Lizard Pose offers several mental benefits, which are crucial for a well-rounded yoga practice:

  • Reducing stress: Practicing the Lizard Pose can help to calm the nervous system, leading to a reduction in stress and anxiety.
  • Improving focus: By concentrating on your breath and alignment during the Lizard Pose, you can enhance your mental clarity and focus.
  • Energizing creativity: As you release tension and stress through the Lizard Pose, you may find that your creative energies are revitalized.
  • Releasing emotion: The hips are often considered a storage place for emotions, and by practicing hip-opening asanas like the Lizard Pose, you may be able to release pent-up feelings and emotions.

Common Mistakes to Avoid

To maximize the benefits of the Lizard Pose and to minimize the risk of injury, it is crucial to avoid common mistakes, such as:

  • Incorrect breathing: Ensure that you maintain steady and controlled breathing throughout the pose to enhance your focus and relaxation.
  • Forcing hips open beyond body limits: Remember that every individual’s flexibility is different. Do not force your hips open beyond your body’s natural limits, as this can lead to injury.
  • Comparing oneself to others: Avoid comparing your progress in the Lizard Pose to others. Yoga is a personal journey, and it is essential to focus on your growth and development.

Modifications, Variations, and Props

To accommodate various skill levels and body types, there are several modifications, variations, and props available for the Lizard Pose:

  • Modifications: If you have limited flexibility or range of motion, consider using a block under your forearms or front hand for support.
  • Variations: For those with greater flexibility, you can explore different variations, such as lifting the back knee off the ground or folding the back leg towards your body.
  • Advanced Flying Lizard Pose Pose: If you feel ready to challenge yourself further, try the advanced Flying Lizard Pose, which incorporates arm balances and increased hip flexibility.
  • Props: Two yoga blocks can be used for support or comfort in the Lizard Pose, providing additional stability or elevation as needed.

Safety and Precautions

Before embarking on your Lizard Pose journey, consider the following safety precautions:

  1. Consult your doctor: It is always advisable to check with your healthcare provider before starting any new exercise regimen or yoga routine, especially if you have pre-existing conditions or concerns.
  2. Avoid certain conditions or injuries: Individuals with specific conditions or injuries, such as hip or knee issues, may need to avoid the Lizard Pose or practice a modified version. Consult with a qualified yoga instructor for guidance.

Proper Warm-Up for Lizard Pose

To ensure a safe and effective Lizard Pose practice, it is essential to warm up your body beforehand. Some recommended warm-up exercises include:

  1. Sun Salutations: Practicing a few rounds of Sun Salutations can help to warm up your muscles, increase blood flow, and improve overall flexibility.
  2. Hip-focused poses: Incorporating hip-opening poses, such as Low Lunge (Anjaneyasana) and Pigeon Pose (Eka Pada Rajakapotasana), can help to prepare your hips for the Lizard Pose.

How to Practice the Lizard Pose

Follow these step-by-step instructions to perform the Lizard Pose correctly and safely:

  1. Begin in a standing position at the top of your mat. Step your right foot forward, coming into a lunge position.
  2. Lower your left knee to the ground and bring both hands inside your right foot, making sure your right knee is directly above your right ankle.
  3. Slowly walk your right foot out to the edge of the mat, allowing your right knee to open slightly.
  4. If possible, lower down onto your forearms, using a block if needed for support. Keep your chest lifted and your gaze forward.
  5. Hold the pose for five to ten breaths, maintaining steady and controlled breathing.
  6. To release, press your hands into the ground, lift your chest, and step your right foot back to meet your left foot.
  7. Repeat on the opposite side.

Feel free to adjust the intensity of the Lizard Pose by modifying the depth of the stretch, using props, or exploring different variations.

Embracing Support in Lizard Pose

One key aspect of practicing the Lizard Pose effectively is embracing the use of props for support and comfort. Yoga blocks are an excellent tool for making the pose more accessible and enjoyable, allowing you to focus on the stretch and relaxation rather than straining to achieve a particular position. Remember that yoga is a personal journey, and using props is a sign of wisdom and self-awareness, not weakness.


The Lizard Pose, or Utthan Pristhasana, is a versatile and powerful yoga asana that offers a wealth of physical and mental benefits. By practicing this pose mindfully and following the tips and precautions outlined in this blog post, you can deepen your yoga practice, improve your flexibility and strength, and enhance your overall well-being. Remember to stay present, focus on your breath, and embrace the support of props as you explore the transformative power of the Lizard Pose.

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