How to Do Utthan Pristhasana (Lizard Pose)

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Utthan Pristhasana, commonly known as Lizard Pose, is a deep hip opener that stretches the hips, hamstrings, quadriceps, and groin. This posture is excellent for improving flexibility in the lower body while also strengthening the core and upper body. Often included in yoga sequences to open up tight hips, Lizard Pose can be both a preparatory and a finishing pose. This guide will walk you through how to perform Utthan Pristhasana step-by-step, offer tips for proper alignment, and explain who should avoid this asana.

Understanding Utthan Pristhasana

Utthan Pristhasana, derived from the Sanskrit words "Utthan" (stretch), "Pristha" (back of the body), and "Asana" (pose), literally means "Stretching the Back of the Body Pose." This pose, as its name suggests, focuses on deeply stretching the lower half of the body, particularly the hips, groin, and thighs, while simultaneously engaging the arms and core for balance and stability.

Step-by-Step Guide to Utthan Pristhasana

  1. Begin with the Downward-Facing Dog (Adho Mukha Svanasana):

    • Start in Downward-Facing Dog, with your hands placed shoulder-width apart and feet hip-width apart. This position allows your body to warm up and stretch out before entering Lizard Pose.

  2. Step Your Right Foot Forward:

    • On an inhale, lift your right leg and then step it forward, placing it just outside of your right hand. Bend your right knee at a 90-degree angle, keeping your right thigh parallel to the mat and your right foot flat on the ground.

  3. Lower Your Back Knee:

    • Gently drop your left knee to the mat and untuck your toes, allowing the top of your left foot to rest on the mat. Keep your hips sunk low as your front knee stacks over the ankle.

  4. Walk Your Hands Forward:

    • Begin to walk your hands forward slightly, so that they are directly under your shoulders. Instead of palms, lower to forearms with elbows to the mat if you're more flexible. If your hips or groin feel too tight for this deeper stretch.

  5. Engage your core and spine:

    • Keep your core engaged to prevent your lower back from collapsing. To lengthen your spine, draw your chest forward and press the crown of your head away from your body.

  6. Hold the Pose:

    • Hold Lizard Pose for 30 seconds to 1 minute, breathing deeply into the stretch. Allow your hips to relax further into the pose with each exhale, avoiding forcing or straining your body.

  7. Exit the Pose:

    • Press your hands into the mat to exit, then raise your lowered back knee. Step your right foot back into the downward-facing dog position. Take a moment to stretch out before repeating the pose on the opposite side.

Tips for Perfecting Utthan Pristhasana

  • Use Props for Support: If you find it difficult to lower onto your forearms, place a yoga block under each elbow to provide more height and reduce the intensity of the stretch.
  • Keep Your Hips Square: It’s essential to keep your hips squared to the front of the mat, ensuring that they don't twist or tilt to one side. This helps to evenly deepen the stretch in both legs and prevents unnecessary strain.
  • Engage Your Core: To support the lower back and maintain proper spine alignment, keep your core engaged. This will prevent your lower back from collapsing and ensure you’re maintaining an active posture.
  • Breathe Deeply: To relax your body and help release tension in your hips, focus on deep, steady breathing. Inhaling can create space in your body, while exhaling allows you to sink deeper into the pose.

Variations of Utthan Pristhasana

  • With the Back Knee Raised: For a more challenging variation, keep your back knee lifted off the ground, creating more intensity in the stretch and engaging your quadriceps and core.
  • Twisted Lizard Pose: From Lizard Pose, you can rotate your chest and lift your right arm towards the ceiling, twisting your torso for an added stretch through your spine and chest.

Common mistakes to avoid

  • Rounding the Back: Avoid collapsing your upper body and rounding your back. Instead, focus on lengthening your spine and maintaining a neutral position through your upper body.
  • Forcing the Stretch: Many practitioners make the mistake of pushing too hard into the stretch. This can cause strain in the hips and lower back. Always ease into the pose and respect your body’s limits.
  • Misalignment of the Front Knee: To protect the knee joint, make sure your front knee aligns directly over your ankle. The knee should not extend past the toes.

Health Benefits of Utthan Pristhasana

  • Improves Hip Flexibility: Lizard Pose is highly effective in opening up the hips, making it a beneficial posture for those with tight hips due to prolonged sitting or strenuous physical activity.
  • Stretches the Lower Body: This pose stretches the hamstrings, quadriceps, groin, and hip flexors, helping to improve flexibility and relieve muscle tightness in these areas.
  • Strengthens the Core and Upper Body: While primarily a stretch, the engagement of the core and the use of the arms to stabilize the pose also strengthen the muscles in the abdomen, shoulders, and chest.
  • Enhances Circulation: The deep stretch in the lower body can help stimulate blood flow to the hips, groin, and thighs, which may aid in detoxification and improve overall circulation.
  • Reduces Stress and Tension: The pose’s deep stretch can help release stored tension in the hips and lower back, promoting a sense of relaxation and stress relief.

Who Should Avoid Utthan Pristhasana?

While Utthan Pristhasana offers a plethora of benefits, it may not be suitable for everyone. Here’s who should be cautious:

  • Individuals with Hip or Groin Injuries: Those recovering from hip or groin injuries should avoid this pose, as it deeply stretches these areas and could potentially aggravate the injury.
  • Knee pain or injuries: Those with knee injuries or pain should approach Lizard Pose with caution, as the deep bend in the front knee can cause discomfort. Modifying the pose with props or reducing the depth of the stretch is essential.
  • Lower Back Pain: People with lower back problems should be cautious. If you tend to experience lower back pain, engage your core to protect your back or opt for modifications to reduce strain on the lumbar spine.
  • Pregnancy: During pregnancy, especially in the later stages, this pose may be uncomfortable due to the deep hip flexion and pressure on the abdomen. Pregnant women should modify or avoid this pose as their pregnancy progresses.

Utthan Pristhasana (Lizard Pose) is a powerful and effective pose that works to open the hips, stretch the hamstrings and groin, and build strength in the upper body. Regular practice of this pose can improve flexibility, release tension, and create a sense of balance in both body and mind. However, as with any yoga pose, it’s important to approach Lizard Pose with mindfulness and caution, especially if you have any injuries or physical limitations. By listening to your body and using modifications where necessary, Utthan Pristhasana can become an invaluable part of your yoga practice.

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