Lizard Yoga Pose or Utthan Pristhasana Steps and Benefits

by Tanmay Joshi
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The lizard yoga pose, or utthan pristhasana, is one of much wonderful yoga poses you can do for keeping your body healthy and strong. If you’re unsure how to perform this pose, read on to learn how it helps your body maintain its vitality and agility and how to practice it properly.

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What Is The Lizard Pose?

Lizard pose—also known as Utthan Pristhasana, or lizard lunge —is a challenging posture that targets your core muscles and improves flexibility in your hips. The Lizard pose in yoga is designed to build strength and flexibility.

The Lizard Lunge works your abdominals and hip flexors, making it a great posture to help you improve balance and stability. It also stretches out your quadriceps, chest and shoulders while strengthening your arms, back, legs, knees and ankles.

The Lizard Lunge can be practised anywhere at any time because it requires no equipment. It’s an ideal way to warm up before more intense workouts or practices such as yoga or pilates.

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Benefits Of The Lizard Pose

Benefits Of The Lizard Pose
Benefits Of The Lizard Pose
  • This posture helps improve back pain and muscle stiffness, especially after long hours of sitting or standing.
  • It also stretches your hips, hamstrings, groin, shoulders and arms.
  • More importantly, it improves your breathing by increasing lung capacity.
  • Finally, it enhances spinal flexibility and makes balancing easier.
  • You’ll gain all these benefits from taking just a few minutes to do it twice a day.

Discover the Top 5 Benefits of Lizard Yoga Pose

If you’re looking to unroll your hips and stretch out the muscles of your lower back, legs, and groin, look no further than Lizard pose or utthan pristhasana in Sanskrit.

This pose strengthens your hips while also opening up your shoulders and chest. With such a wide variety of benefits packed into one pose, lizard pose yoga can be considered one of the most essential yoga poses!

Here are some of the top benefits of doing it.

Stretches The Hip Flexors and Groins

The hip flexors, which include psoas major and iliacus, are important for forward bending postures in yoga. They also play a crucial role in rotational activities, which help improve balance and reduce stress on lower back muscles.

Many people tend to have very tight hip flexors, especially those who spend hours sitting each day. During the lizard pose, you stretch your groin by bringing your knees toward your chest.

This lengthens these muscles and releases tension that can otherwise contribute to pain and discomfort in both hips and lower back.

Additionally, it strengthens deep abdominal muscles that help support all types of movements you make with your legs throughout the day.

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Improves Strength of Front Leg Inner Thigh Muscles

The lizard pose places a high level of stress on the front leg inner thigh muscles. These are very important in preventing knee injuries and improving athletic performance. This is one of the top benefits of a lizard yoga pose.

It helps to strengthen these muscles and improve their endurance, making it easier to run long distances without getting tired or experiencing pain in your knees, ankles, or shins.

Suppose you’re an athlete who likes running or playing sports, such as soccer, basketball or tennis. In that case, you’ll definitely want to consider adding some variation of lizard yoga pose into your routine.

Helps in Releasing and Opening of Chest and Shoulders

The lizard yoga pose is excellent for opening up your chest and shoulders. It also relieves tension and stress that accumulates in these areas.

If there is a lot of tension in your body, you may experience pain or numbness in your chest and shoulders due to stress. The lizard yoga pose is excellent for removing muscle knots which can be painful.

The lizard yoga pose helps release any pain that occurs from sitting at a desk all day, carrying heavy bags or shopping with children. You can add a slight twist while practising it to make it even more effective at alleviating shoulder tension.

Remove Excess Fat From Belly and Hips

Excess fat in and around your belly and hips can be dangerous to your health. It is not only unattractive, but it puts you at risk for heart disease, diabetes, and high blood pressure.

Fortunately, there are possible ways to reduce your body fat levels. One easy way is through yoga poses such as the lizard pose.

While other yoga poses may also help you lose weight, the lizard pose is especially effective because it strengthens your lower back muscles while simultaneously stretching out your abs and groin area.

Over time, it will tone all your core and hip muscles, resulting in fat loss from these body areas.

Strengthens Pelvic Floor Muscles

The pelvic floor muscles help hold up organs in your abdomen and lower back, such as your bladder and intestines. When these muscles are strong, they support sexual health, improve bowel control and reduce stress incontinence.

The lizard pose is an effective exercise for strengthening these important muscles. Do it regularly, and it will strengthen those muscles and prevent future issues.

It could also make sexual life more enjoyable! You don’t have to stay with poor digestion or irregularity if you do yoga correctly.

Steps To Perform The Lizard Pose

  • Start the pose with Downward Facing Dog, then step your left foot forward between your hands, about 1 or 2 feet apart.
  • Your right leg should be straight behind you and your arms shoulder-width apart.
  • Stretch your finger forward so that your body will come to rest on your forearms.
  • The palms will face towards the mat. Now lengthen your spine and slightly round your back.
  • Perform the same for the other leg too.

Precautionary Measures For The Lizard Poses

Lizard Pose Yoga
Lizard Pose Yoga

If you are suffering from a knee injury, do not go directly into the lizard pose, as your lower back might not be able to support your body fully. Also, if you suffer from weak wrists or hands, then avoid performing a lizard yoga pose.

Why Is It Called Lizard Yoga Pose?

Utthan Pristhasana is often called Lizard pose because it resembles a lizard catching its breath with its mouth wide open. Practising Utthan Pristhasana can help relieve discomfort associated with sleep apnea, chronic colds and asthma.

It will help you gain flexibility in your groins, hip flexors, and quadriceps. Adding a few repetitions of Utthan Pristhasana may give you many health benefits.

How Many Days Does Lizard Yoga Pose Show Results?

This can vary from person to person. Usually, you’ll start to see results within a week or two of practice, but it’s possible that you might not notice a difference for up to a month. The answer depends on how diligent and consistent your practice is and how quickly your body responds.

In general, stick with it; your flexibility will improve over time if you stay consistent. It’s recommended that beginners spend about 15 minutes per day performing the Lizard pose and its variations.

However, more experienced practitioners can spend 45 minutes or more doing multiple variations of the Lizard pose as part of their routine.

Stretching five days per week in addition to additional stretching outside of regular yoga sessions will help maximize results from practising the Lizard Yoga pose.


Q.1. What is Lizard pose good for?

Ans. The lizard pose (also known as Utthan Pristhasana) is an excellent stretch for your hips, hamstrings and groin. In addition to stretching these muscles, it also improves flexibility in your lower back and helps ease menstrual discomfort by reducing lower back pain. It strengthens your thighs and gives relief from sciatic pain as well.

Q.2. Why is Lizard pose so difficult?

Ans. The lizard pose is a balancing posture. While it may seem simple to perform, it is not and has many challenging aspects to it. Many students get discouraged in performing it because they have difficulty balancing on one foot with arms outstretched. Moreover, it demands good flexibility in your hip flexors and thigh muscles to perform the pose correctly.

Q.3. Where should you feel Lizard Pose?

Ans. Once you are in the Lizard lunge posture, you will experience a stretch in the groins and hip flexors. Moreover, your quadriceps and wrists also play a vital role in balancing the lizard posture yoga.

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