Utthan Pristhasana – The Lizard Pose

Utthan Pristhasana or the Lizard Pose is a good hip opener. In Sanskrit, Utthan means stretch out, Pristha means the back and asana means a pose. Utthan Pristhasana opens up the hips, groins, hamstrings and the hip flexors.

How to do Utthan Pristhasana (Lizard Pose)?

  1. Start in the downward facing dog or the Adho Mukha Svanasana .
  2. Take your right foot forward and let it rest on the floor outside the right hand. Let the feet be in line with the forearms on the floor. The toes can reach almost up to the base of the palms.
  3. Let the right knee be bent and if possible make a 45 degree angle between the right lower leg and the right thighs.
  4. Let the left leg be straight and the head should remain straight without arching downwards or upwards. Do not drop your chest to the floor. Let the spine be straight as much as possible.
  5. Stay in this final position for as long as you are comfortable. Breathe normally in the final position.
  6. To release the position, bring the right foot back and come back to the downward facing dog pose. The bend the knees and come to kneeling position or Vajrasana for resting.
  7. This can be repeated with the left foot forward also.


Benefits of Utthan Prishtasana (Lizard Pose)

  1. Utthan Pristhasana is a good hip opener.
  2. It strengthens the thigh muscles of the front leg.
  3. It stretches the groins and the hip flexors.
  4. Opens the chest and neck.
  5. Utthan Pristhasana is a good pose to practice before taking up advanced hip openers like Hanumanasana.


Those suffering from hip, groin or knee injuries should avoid this pose. Also, those who had any recent surgery of the abdomen, thorax, hips or legs should not attempt this pose.