Learn the Lizard Pose (Utthan Pristhasana)

Once you master the lizard pose, you will find the benefits to be huge because this move can help deep stretch the hips and groin.

Lizard Pose has the Sanskrit name Utthan Pristhasana. In Sanskrit, Utthan means to stretch out, Pristha means the back of the body, and Asana means posture. Therefore, this is a move that focuses a lot on the hips, and is also very useful for the quadriceps (front thigh muscles) and hamstrings (deep thigh muscles).

Benefits of the lizard pose in yoga

The lizard exercise is a great way to stretch your hamstrings, hip flexors, and quads to help increase your range of motion.

In particular, this movement helps to stretch the hip muscles slowly, deeply, thereby helping to relieve low back pain, sciatica, release tension and prevent injury during yoga practice and in daily activities. .

Besides being good for physical health, this pose is also very beneficial for the mind because it helps reduce stress, improve concentration, energize the body and release negative emotions.

The lizard pose is also very useful for athletes looking to tone their muscles. Not only that, the movement is also very useful for those who are having fertility problems because it promotes the function of the pelvis and lower abdomen.

Moreover, lizard pose prepares the body for deeper hip opening movements such as pigeon pose (Eka Pada Rajakapotasana) and monkey pose (Hanumanasana).

Instructions for performing the lizard pose in yoga

lizard pose

From strengthening the hips and hamstrings, the lizard pose can help improve balance and flexibility.

To do the lizard move, you should:

  • Start in downward facing dog position. Breathe in.
  • Exhale, step your right foot forward and place it next to your right hand. The knee should be bent at a 90-degree angle and in line with the ankle. The toes should point out about 45 degrees.
  • Inhale, place both forearms on the floor, hands parallel to each other and together on the left side of the right leg. Extend your hand to the carpet.
  • Lower your left knee to the floor, letting the top of your left foot touch the mat. Distribute weight evenly on both hips.
  • Shift body weight to hips. If you feel comfortable, you can continue to lower both arms
  • Hold the pose for 5 deep breaths
  • When you’re ready to come out of the pose, exhale deeply and straighten your arms
  • Inhale and return to the bow position. Then repeat the steps above with the left leg.
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Note when performing the pose

Do the lizard move slowly. If you find yourself holding your breath, pause and refocus. If you are unsure of your breathing technique, ask your yoga teacher for guidance.

Although the lizard pose is just an intermediate move, do not force your body too much. Especially with hip opening exercises, the more you need to listen and do it slowly.

The lizard pose can help with a deep stretch, but before doing it, you should also practice basic yoga movements to improve hip flexibility. If your body is inherently flexible, you need to focus even more to avoid injury.

Don’t compare yourself with others. This is a trap that you can easily fall into no matter what pose you are doing. However, with poses like the lizard pose, the performance will depend on the flexibility and structure of the pelvis in each person. Some people may find the lizard pose very simple, but others find this pose very difficult to practice and takes time to master.

Don’t hesitate to ask your yoga teacher to modify the movements if needed. You can do the pose in any way as long as it is safe and effective for you to reduce the risk of injury instead of trying to follow the needs of others.

Variations of the lizard move

lizard pose

Pose Pose – Variations of the Lizard Pose

If your hips are not flexible enough or are difficult to move, you can try some of these variations:

  • After bringing your right foot forward, you can let your left knee drop to the mat for more comfort. Or you can start with your knees down, then raise them, keeping your hips level with your shoulders.
  • If the hips are tight, try using props for support. Use a pad under the forearm or at the back knee.

And if you’ve mastered the lizard pose, you can try the pterosaur variation – a hand-balancing movement.

  • Start in downward facing dog
  • Exhale, step right foot forward
  • Exhale and move your right arm behind your right leg, palm resting on the floor next to your foot. Place the top of the front thigh almost resting on the shoulder.
  • Inhale and lift your left foot off the floor
  • Pause and take a few deep breaths for a few minutes. Concentrate and try to keep your balance
  • When ready, exhale and move your body forward, while lifting your right leg off the floor.
  • At this point, your weight will be on your hands, balancing in deep breaths.
  • Exhale and exit.
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Just like other yoga movements, you should consult your doctor before practicing if you have any health problems. In addition, this is also part of an advanced yoga practice, so you should practice with a yoga teacher for instructions on how to do it correctly.

If you’ve just had surgery or are recovering from an injury, you should avoid doing lizard pose. In addition, posture is also not recommended if you:

  • Sciatica or lower back problems
  • Wrist or hand injury
  • Are recovering from surgery involving the neck, knees, feet, hips, arms or hands.

Above is some basic information about the lizard pose. If you are confident and ready to conquer, do not hesitate to add this pose to your daily yoga routine today.

Reference source

How to Do Lizard Pose (Utthan Pristhasana) in Yoga https://www.verywellfit.com/lizard-pos-utthan-pristhasana-3567096 Accessed: January 26, 2021



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