Yoga Pose
Lizard Pose
Utthan Pristhasana(Lizard Pose)
A low lunge with the front foot outside the hand, pressing the hip toward the ground to open the groin and hip flexors.
By Deluxe Astrology Editorial••4 min read
Quick Answer: What is Lizard Pose?
Lizard Pose, known in Sanskrit as Utthan Pristhasana, is a deep hip-opening posture that belongs to the lunge family. The name translates roughly to 'intense stretched back pose,' though most practitioners know it simply as a powerful opener for the hip flexors, groin, and inner thighs. The shape begins from a low lunge, with the front foot stepped wide to the outer edge of the mat and both forearms lowering toward the floor. The back leg stays extended, knee either lifted or resting on the ground. The result is a long, low position that resembles a lizard flattening itself against a surface. It appears frequently in vinyasa sequences and is common in yin yoga as a held posture. Athletes — particularly runners, cyclists, and those with desk jobs — often find it directly addresses tightness they carry in the hip flexors and groins. It suits intermediate practitioners, though it can be adapted for beginners with props.
Difficulty
Intermediate
Category
Forward Fold
Duration
60s
Chakra
Svadhisthana / Muladhara
Planet
Mars
Element
Earth
How do you do Lizard Pose?
- 1
Begin in Downward Dog, then step your right foot forward to the outside of your right hand, so your foot is level with or slightly beyond your wrist.
- 2
Lower your back knee to the mat if needed, or keep it lifted for a more active variation — both are valid starting points.
- 3
Walk both hands slightly inside your front foot, then begin to lower your forearms toward the mat, placing them flat or resting on blocks.
- 4
Press your right knee gently outward to keep it tracking over your right pinky toe rather than collapsing inward.
- 5
Let your hips sink toward the floor, keeping your back leg long and your core lightly engaged so your lower back does not arch sharply.
- 6
Hold for 60 seconds, breathing steadily, then press back through your hands, return to Downward Dog, and repeat on the left side.
What are the benefits of Lizard Pose?
- Stretches the hip flexors and psoas of the back leg, which tend to shorten from prolonged sitting or repetitive forward movement like running.
- Opens the inner groin and adductors of the front leg, supporting a wider range of motion in the hip joint over time.
- Can help ease chronic tension in the lower back by releasing the connective tissue between the pelvis and lumbar spine.
- Encourages a steady, focused quality of attention — holding an uncomfortable position without forcing tends to build tolerance for discomfort off the mat.
- Stimulates the root and sacral energy centers through sustained pressure and opening in the pelvic region, supporting a sense of groundedness and ease.
What are the common mistakes in Lizard Pose?
- Letting the front knee collapse inward instead of tracking over the outer edge of the foot, which strains the knee joint.
- Dumping weight into the lower back by over-arching the lumbar spine rather than maintaining a neutral pelvis.
- Placing the front foot too close to the hand, which limits hip depth and crowds the forearms when you try to lower down.
- Holding the breath and gripping the jaw or shoulders — this increases tension rather than allowing the hips to gradually release.
How can I modify Lizard Pose?
For beginners: keep the back knee on the mat and place both hands on blocks rather than lowering to the forearms, which reduces the depth of the hip stretch to a manageable level.
For tight hamstrings or hips: use two yoga blocks under the forearms to raise the floor toward you, and keep the back knee down until the front hip has more range of motion.
For wrist or knee issues: place a folded blanket under the back knee for padding, and keep the hands flat on blocks rather than bearing weight through the wrists on a hard floor.
For pregnancy: this pose can generally be practiced in the second trimester with the back knee down and blocks under the hands for support, but avoid deep compression of the belly — consult your care provider if unsure.
When should you skip Lizard Pose?
- - Acute hip flexor or groin strain — the sustained lengthening in this pose can aggravate an injury that has not yet healed.
- - Recent knee surgery or significant knee instability, particularly on the back leg side where the knee bears direct pressure against the floor.
- - Severe sciatica flare-up, as the hip position can compress the sciatic nerve depending on the individual's anatomy.
How does Lizard Pose compare to related poses?
| Pose | Difficulty | Category | Hold | Chakra |
|---|---|---|---|---|
| Lizard Pose (this pose) Utthan Pristhasana | Intermediate | Forward Fold | 60s | Svadhisthana, Muladhara |
| Low Lunge Anjaneyasana | Beginner | Standing | 45s | Svadhisthana, Anahata |
| Half Pigeon Pose Ardha Kapotasana | Intermediate | Forward Fold | 90s | Svadhisthana |
| Crescent Lunge Anjaneyasana | Beginner | Standing | 30s | Anahata, Manipura |
Astrology Lens
What is the cosmic context of Lizard Pose?
Ruling Planet: Mars
Mars governs physical drive, muscular effort, and the willingness to push into discomfort — all qualities this pose demands. Lizard Pose requires active engagement of the legs and core while simultaneously asking you to stay still and bear the intensity, which reflects Mars's combination of strength and directed will.
Chakra: Svadhisthana & Muladhara
The Muladhara chakra sits at the base of the spine and governs physical security and groundedness — the broad, stable base of Lizard Pose directly engages this energy center through contact with the earth and the lengthening of the pelvic floor. Svadhisthana, the sacral chakra, relates to fluid movement, creativity, and the hips themselves, making a deep hip opener the most direct physical expression of opening that center.
Best for these zodiac signs
Scorpio
Scorpio's fixed water nature supports the sustained, inward focus required to stay in an intense hip release without rushing out.
Capricorn
Capricorn's disciplined, earth-ruled temperament aligns with the steady, methodical approach this pose rewards over time.
Taurus
Taurus, as a grounded earth sign, tends to settle naturally into longer holds and finds genuine satisfaction in sensory, body-based work.
Optimal timing: Evening (7–9 PM, hip release)
Evening practice, particularly between 7 and 9 PM, tends to suit deep hip openers because the body's connective tissue is warmer and more pliable after a full day of movement. From a planetary hour perspective, this window is often associated with slower, more inward energy — the kind that supports sustained holds rather than dynamic, fast-paced sequences.
Frequently Asked Questions About Lizard Pose
How long should I hold Lizard Pose?
For a vinyasa or flow context, 60 seconds per side is a solid working duration — long enough to allow the hip flexors to begin releasing without pushing into fatigue. In a yin yoga setting, three to five minutes per side is common, as the goal is to work into the deeper connective tissue rather than the muscle belly. Start at 60 seconds and gradually increase as your body adapts. Always match the duration to how your hips feel on a given day.
Is Lizard Pose safe for beginners?
Lizard Pose is listed as intermediate, but it can be practiced by beginners with the right modifications. Keeping the back knee on the mat and placing forearms on blocks rather than on the floor makes the pose significantly more accessible. The key is not forcing the hips lower than they comfortably go. If you feel sharp pain in the knee, hip, or lower back, ease out of the position. With consistent practice and patience, most beginners can work toward the fuller expression of the pose over several weeks.
What are the benefits of Lizard Pose?
Lizard Pose tends to be most valued for its effect on the hip flexors, particularly the psoas, which often shortens in people who sit for long periods or run regularly. It also opens the inner groin, may ease tension in the lower back, and stretches the hip rotators. Beyond the physical, holding the pose for longer durations supports focus and a calm response to discomfort. Runners, cyclists, and desk workers in particular often notice a meaningful difference in hip mobility with regular practice.
What muscles does Lizard Pose work?
The primary muscles stretched are the hip flexors, including the psoas and iliacus, on the back leg side, and the adductors and inner groin on the front leg side. The hamstrings of the front leg receive a mild stretch depending on how far forward you hinge. The glutes of the front leg are engaged to stabilize the hip, and the core — particularly the transverse abdominis — is lightly active to support the lower back. The shoulders and forearms bear some load when the arms are lowered to the floor.
How many times a day should I practice Lizard Pose?
Once per day, held for 60 to 90 seconds per side, is enough for most people to notice gradual improvement in hip mobility. If you are using it therapeutically — for example, to counteract long periods of sitting — two short sessions, one in the morning and one in the evening, can be effective. Avoid doing it multiple times a day at a high intensity, as the hip flexors and groin need time to recover between deep stretches. Consistency over days and weeks matters more than frequency within a single day.