(Utthan Pristhasana): Techniques, Benefits, Variations

Level – Beginne

Lizard Lizard Pose

(Utthan Pristhasana)

Lizard Pose Prep & Practice


Starting in a Low Lunge (Anjaneyasana) with the right foot forward, curl the back toes under and lift the back knee.


Come to fingertips and begin to heel-toe the right foot out to the right side of the mat. Bring both hands to the inside of the right foot.


Lengthen down through the tailbone as you firm the inner thighs together. 


Option to stay here, or to take a deeper stretch lower the back knee to the floor and uncurl the toes. 


Come to rest both forearms either on the ground or to blocks. 


To come out, slowly lift the arms back up, curl the back toes under, lift your back knee, and heel-toe the right foot back in between the arms. Switch to try Lizard Pose (Utthan Pristhasana) on the other side. 


  • Keep the arms straight with your palms pressing into the ground, instead of lowering to forearms
  • Rest the forearms on blocks 
  • Take Low Lunge (Anjaneyasana) instead
  • Pad back knee with a blanket

Physical, Mental and Emotional Benefits

  • Improves overall hip flexibility
  • Stretches the hamstrings, hip flexors, and quadriceps
  • Calming, reduces stress
  • Strengthens the hips and hamstrings
  • Improves focus


  • Weak shoulders or forearms
  • Severe low back pain
  • Hip Injury
  • Knee Injury

Thoughtful Sequencing

Standing Forward Fold (Uttanasana), Downward Facing Dog (Adho Mukha Svanasana), Tabletop (Bharmanasana), Cow and Cat Pose (Bitilasana and Marjaryasana), Low Lunge (Anjaneyasana), Lizard Pose (Utthan Pristhasana), Twisted Lizard Pose (Parivritta Utthan Pristhasana), Low Lunge (Anjaneyasana), Half Split (Ardha Parsvottanasana), Split  (Urdhva Prasarita Eka Padasana)

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