(Parivritta Utthan Pristhasana): Techniques, Benefits, Variations

Level – Intermediate

Twisted Lizard Pose

(Parivritta Utthan Pristhasana)

Twisted Lizard Pose Prep & Practice

1

Begin in Lizard Pose (Utthan Pristhasana) with the right foot forward. Keep both arms straight, shoulders over wrists, and gently lower the back knee. Uncurl the toes.

2

Press the left hand into the mat as you use your core to twist the torso and raise the right arm up first, then back behind you. Lift the left foot up off of the ground and reach to grab a hold of the lifted foot.

3

Use an inhalation to open the chest towards the sky, left foot kicks back into the hand. Exhale to slowly draw the left foot in towards the glutes where you are comfortable.

4

Keep your head in line with the spine.

5

Release the left foot and lower it back to the ground without creating a slingshot effect. Untwist and prepare to try this posture on the other side.

 

Variations/Modifications

  • Pad the back knee with a blanket
  • Bring a block under the left hand
  • Try an open twist without the quad stretch. Keep left hand to the floor, and twist the torso to the right as you lift the right hand straight up above you 
  • Try this twist in Low Lunge (Anjaneyasana) instead

Physical, Mental and Emotional Benefits

  • Stretches the quadriceps, hip flexors, and ankles
  • Opens the chest
  • Lengthens and improves flexibility in the spine
  • Tones the abdominal organs

Contraindications

  • Knee injury
  • Shoulder injury
  • Pregnancy
  • Back Injury, especially disc herniation

Thoughtful Sequencing

Downward Facing Dog (Adho Mukha Svanasana), Three Legged Dog (Eka Pada Adho Mukha Svanasana), Low Lunge (Ardha Alana), Lizard Pose (Utthan Pristhasana), Twisted Lizard Pose (Parivritta Utthan Pristhasana), Lizard Pose (Utthan Pristhasana), Runner’s Lunge (Utthita Ashwa Sanchalanasana), High Lunge (Alana), Pyramid Pose (Parsvottanasana), Standing Forward Fold (Uttanasana)

 

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