Pose library›Hip opener
Intermediate · Hip opener

Lizard Pose
Utthan Pristhasana

A deep low lunge that opens the hips and inner thigh with many levels of support.

Instructional illustration of Lizard Pose
LevelIntermediate
Pose typeHip opener
Primary focusHips, Legs

How to practice Lizard Pose

  1. From Downward Dog, step one foot outside the same-side hand.
  2. Lower the back knee or keep it lifted.
  3. Keep both hands on blocks or lower to the forearms.
  4. Lengthen through the spine and keep the front knee aligned.

Practice tips

  • Use blocks beneath both hands.
  • Stay high rather than dropping the forearms.
Practice note: Reduce the depth for knee, hip or groin discomfort.
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