Utthan Pristhasana, lizard pose

Whether you spend a lot of time sitting at a desk, doing a lot of exercise (jogging, cycling), or want to work on opening your hips, Lizard Pose is the pose for you.

Utthan Pristhasana

Utthan means stretch, Pristha means back, and Asana means posture. In other words, the posture that stretches the back. It’s also called Lizard Pose. Since the lizard has a very flexible back, the back posture in Utthan Pristhasana mimics the posture of a reclining lizard.

This is an intermediate-level pose.

Benefits

Physical

• Strengthens and stretches the spine, which helps reduce back pain.

• Strengthens the abdomen and shoulders. 

• Opens the hips

• Strengthens and stretches the leg muscles

• Improves digestion

• Contributes to the proper functioning of the reproductive organs by balancing hormonal secretions and reducing menstrual symptoms.

Mental

• Reduces stress and anxiety

• Participates in an emotional detox, as the hip area is an area where negative emotions accumulate.

Step by step

Starting Pose : Downward-Facing Dog

Place your right foot on the outside of your right hand.

Let your right knee and ankle be aligned.

Keep your hands on the floor, back straight.

Hold for a few breaths, then repeat on the other side.

Alternatives

Want to make the pose more accessible ?

Place your back knee on the mat.

Want to make the pose more intense ?

Place your forearms on the mat or on blocks.

Watch out for

It’s not recommended to practice Lizard Pose if you have problems or injuries to your back, shoulders, hips, knees, or ankles. It is also not recommended to practice Lizard Pose if you have a hernia, high or low blood pressure, or severe headaches. Always ask your doctor if you have any health problems.

In all cases, it is strongly recommended that you seek the guidance of a qualified yoga practitioner to adapt the poses to your specific situation.

Practice Lizard Pose to release pent-up emotions and strengthen and stretch your back and lower body!