Lizard Pose

Utthan pristhasana

What is Lizard Pose?

Lizard pose, or utthan pristhasana in Sanskrit, is a deep hip opener that prepares the body for more advanced postures. From downward facing dog, the yogi steps one foot forward and outside of the hand before lowering the forearms to the floor. The pose opens the hips and stretches the hamstrings.


  • Begin in downward-facing dog.
  • Exhale and step the right foot forward and outside of the right hand.
  • Lower the forearms to the floor.
  • Breathe while holding the pose.
  • Exhale and carefully return to downward facing dog pose. Change sides.


  • Avoid if there is hip injury.

Benefits of Lizard Pose

  • Opens the hips and chest
  • Promotes hip flexibility
  • Stretches hamstrings
  • Strengthens the core
  • Alleviates stress
  • Strengthens inner thigh muscles

Lizard Pose Details
Sanskrit Name: Utthan pristhasana
Pronunciation: OOT-tahn prish-TAH-sah-nah
Pose Level: Intermediate
Drishti: Bhrumadhye (Third Eye)
Pose Type: Hip Openers

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