Shocking Lizard Pose Secrets for Deep Stretching (Utthan Pristhasana)

Lizard Pose

What is the pose common name?

Lizard Pose

What is its Sanskrit name?

Utthan Pristhasana (उत्तान पृष्ठासन)

How do you pronounce it?

OOT-tahn preesth-AHS-uh-nuh

What does it mean?

The name “Utthan Pristhasana” comes from “Utthan,” meaning “stretch out,” and “Pristha,” meaning “back” or “page.”

What is the significance of this pose?

Lizard Pose is significant for its deep hip-opening benefits, which can release tension and improve flexibility in the lower body.

It symbolizes grounding and connection to the earth, fostering a sense of stability and release.

Which chakras are activated by Lizard Pose?

• 
  The Sacral Chakra: The deep hip stretch stimulates and balances the Sacral Chakra, enhancing creativity and emotional stability.
• 
  The Root Chakra: The grounding nature of the pose helps stabilize and energize the Root Chakra, promoting a sense of security and balance.

How does Lizard Pose help in balancing the chakras?

Lizard Pose helps balance the Sacral Chakra by releasing tension and improving flexibility in the hips, which can enhance emotional well-being and creativity.

It also grounds the practitioner, stabilizing the Root Chakra, and providing a sense of security and balance.

Which categories is this pose in?

• Seated
• Forward bends

What level is this pose?

• Intermediate

What groups is this pose for?

• For intermediate practitioners
• For athletes
• For individuals with tight hips

Are there any ailments it’s good at helping with?

• Hip Tightness: It deeply stretches the hip flexors, relieving tension.
• Lower Back Pain: By stretching the hip muscles, it can alleviate lower back pain.
• Sciatica: The stretch can help ease sciatic nerve discomfort.
• Stress and Anxiety: The grounding nature of the pose can reduce stress and anxiety.

What muscle groups are activated during this pose?

• Hips: Hip Flexors, Glutes
• Legs: Hamstrings, Quadriceps
• Core: Abdominals
• Back: Lower Back Muscles

What are its benefits?

• Improves hip flexibility
• Strengthens leg muscles
• Enhances balance and stability
• Relieves lower back pain
• Reduces stress and anxiety

What are step-by-step instructions?

1. Start in Downward-Facing Dog (Adho Mukha Svanasana).
2. Step your right foot forward outside your right hand.
3. Lower your hips and bring your forearms to the ground (or keep your hands on the mat if the forearms do not reach).
4. Extend your left leg back, keeping the knee lifted and the toes pointed.
5. Hold the pose, breathing deeply, for 5-10 breaths.
6. Repeat on the other side.

Are there modifications and variations?

• Beginner-Friendly: Keep your back knee on the ground for support.
• Advanced: Lower onto your forearms for a deeper stretch.
• With Props: Use yoga blocks under your hands or forearms for added height and support.

What are your recommendations for this pose?

General:

• Ensure your back leg is fully extended.
• Keep your hips squared to maintain alignment.

For Beginners:

• Use blocks under your hands for support.
• Keep your back knee on the ground.

For Seniors:

• Use a chair for support or keep the back knee on the ground.

For Pregnant Women:

• Use a wider stance to accommodate the belly.
• Avoid holding the pose for too long.

For Teachers Teaching this pose:

• Emphasize proper alignment of the hips and back leg.
• Encourage students to use props if needed.

What are common mistakes and how to correct them?

• Common Mistake: Collapsing the chest or rounding the back.
  • Correction: Keep the chest open and the back straight.
• Common Mistake: Back foot lifting off the ground.
  • Correction: Press firmly through the back foot.
• Common Mistake: Hips not squared.
  • Correction: Ensure hips are squared to the front of the mat.

What poses can be sequenced with this pose?

Preparatory Poses:

• Downward Facing Dog (Adho Mukha Svanasana)
• Low Lunge (Anjaneyasana)

Counter Poses:

• Child’s Pose (Balasana)
• Seated Forward Bend (Paschimottanasana)

Example sequences with this pose:

For Beginners:

1. Downward Facing Dog (Adho Mukha Svanasana)
2. Low Lunge (Anjaneyasana)
3. Lizard Pose (Utthan Pristhasana)
4. Child’s Pose (Balasana)

For Intermediates:

1. Downward Facing Dog (Adho Mukha Svanasana)
2. Warrior I (Virabhadrasana I)
3. Lizard Pose (Utthan Pristhasana)
4. Pigeon Pose (Eka Pada Rajakapotasana)
5. Seated Forward Bend (Paschimottanasana)

For Advanced:

1. Sun Salutation (Surya Namaskar)
2. Warrior II (Virabhadrasana II)
3. Extended Side Angle (Utthita Parsvakonasana)
4. Lizard Pose (Utthan Pristhasana)
5. Compass Pose (Parivrtta Surya Yantrasana)

FAQs

• How long should I hold Lizard Pose?
  Hold for 5-10 breaths or about 1-2 minutes.
• Can I do this pose if I have knee pain?
  Yes, but keep the back knee on the ground for support.
• Is it normal to feel a deep stretch in the hips?
  Yes, the pose targets the hip flexors and hamstrings.
• Can I use props in this pose?
  Yes, use blocks under your hands or forearms.
• How can I deepen the stretch? Lower onto your forearms or increase the distance between your legs.
• What should I do if I feel pain in my lower back?
  Adjust your alignment and engage your core muscles.
• Can beginners do this pose?
  Yes, with modifications like keeping the back knee on the ground.
• Is Lizard Pose good for stress relief?
  Yes, it has grounding properties that can help reduce stress.
• Can I practice this pose every day?
  Yes, daily practice can improve flexibility and strength.
• Should I warm up before doing Lizard Pose?
  Yes, warming up can help prevent injury and improve performance.

Conclusion

Lizard Pose (Utthan Pristhasana) is a powerful pose for deep hip opening and enhancing flexibility.

By following the steps and modifications provided, you can safely incorporate this pose into your practice.

For more poses and detailed guides, visit our yoga poses library.

Namaste