Yoga Lizard Pose: Benefits, Instruction and Modification

Embark on a journey of exploration into the depths of Yoga with the captivating Yoga Lizard Pose. The yoga lizard pose is a hip-opening position. The Lizard Pose Yoga, an intriguing asana in the expansive domain of Yoga, offers the potential for significant physical and mental advantages for individuals at all skill levels. Drawing inspiration from the venerable traditions of Yoga, the Lizard Pose is renowned for its elegant yet arduous qualities; it personifies equilibrium, grit, and adaptability. The Sanskrit words ‘utthan’ and ‘pristha’ describe the back of the body and extend out, respectively.

Lizard pose Yoga is an effective method for opening the hips, and modified variations may be utilized. Nisha Dhawan, a yoga instructor, explains that the yoga lizard pose unlocks the body’s full potential by strengthening the hips, shoulders, arms, and core. As we proceed through the subsequent pages, we shall undertake an intellectual and spiritual expedition an investigation into the essence of Lizard Pose Yoga. Like most other yoga asanas, this pose provides mental health benefits in addition to its physical health benefits. These advantages encompass stress reduction, relaxation, and enhanced focus on one’s well-being.

How to do Yoga Lizard Pose

  • Go into Downward-Facing Dog to begin. Take a deep breath.
  • Breathe out as you separate your right foot and hand. If your foot is on the front of your yoga mat, your toes should match your fingers. Position the right knee 90 degrees on the left ankle. The toes should be 45 degrees apart.
  • Take a deep breath in as you bring your elbows to the floor and your wrists flat on the mat. Lay your palms out on the floor. If you need to, put a block under your wrists to help you.
  • Stay calm and keep your head in a neutral position.
  • Breathe and press into your left heel to keep your left leg moving. This will help keep your hips from falling to the floor.
  • Take five full, deep breaths.
  • Alternatively, you can let out a big breath and pull your arms straight out before you.
  • Breathe in and take a step back to Downward Dog.
  • Stay in the first pose for a few deep breaths.
  • To make sure you pose the same way on both sides, start the steps with your left leg forward.

Yoga Lizard Pose Benefits

By working on many body parts at once, lizard pose Yoga improves muscle tone, flexibility, and health in general. Here are some ways that lizard Yoga is good for your health:

1. Makes your muscles tighter.

This asana stretches the muscles in the legs when done every day. It tightens and fortifies the glute muscles, making them more toned. It also keeps your body straight when you walk, run, stand up straight, and stretch your thigh. So, this practice is a great way to stretch and tone your whole body.

2. Makes you feel calm.

It soothes tense muscles and stretches deep in the lower belly. Focusing on balance increases awareness of both body and mind. Intense breathing also fills the blood with life-giving energy, renewing blood cells and, in turn, renewing the mind.

3. Makes the hip muscles stronger.

Your hip muscles need to be fully stretched for the lizard pose. This pose increases hip flexibility, which can help you maintain your balance and ease stiff and tense hip muscles.

4. Burn belly fat!

The deep stretches in this pose tighten the muscles in your stomach. The longer you hold it, the better it works. This pose tones your stomach by tightening your core muscles. It does this by reducing the amount of fat around your lower abdomen.

Yoga Lizard Pose Modifications

Should you find that your hips aren’t very flexible or mobile, here are some ways to change Lizard Pose:

  • Hip flexors (front of thighs and lower belly) and groin that are too tight and can’t move freely.
  • Having pain in the knee
  • Too tight legs and hips that can’t move all the way.
  • Too much back pain, discomfort, or stress
  • Having pain or trouble moving in the shoulders

Yoga Lizard Pose Variations

  1. Low Lizard Lunge: In this version, you keep your back knee off the ground and sink deeper into the hip stretch.
  2. Twisted Lizard Pose: This version strengthens the stretch by adding a twist, with one hand on the ground and the other reaching up to the sky.
  3. Lizard Pose with Quad Stretch: Bending the back knee and reaching for the foot with the hand on the same side stretches the quadriceps and opens the hips.
  4. Flying Lizard Pose: Advanced practitioners can elevate the back knee, engage the core, and balance on the front foot while stretching the hips.

Precautions in Yoga Lizard Pose

Lizard Pose Yoga may be unsafe for individuals with certain sicknesses, wounds, or surgery recovery. You’ll skip the posture in case:

  • Sciatica or lower back issues
  • Damage to your wrist or hand
  • You’re recuperating from neck, knee, foot, hip, arm, or hand surgery.
  • Your shoulders, lower arms, wrists, or hands are unsteady or powerless.

Read More: Discover How to Do Blue Moon Yoga Pose and Explore Its Poses, and Advantages


The Yoga Lizard Pose benefits professionals of all levels, including expanded adaptability, hip portability, quality, and adjustment. This position can progress your mind-body-breath association if you consolidate it into your yoga practice and attempt diverse varieties.


  1. Is Lizard Pose Yoga reasonable for beginners?

Fledglings can do the Yoga Reptile Posture with alterations and gifted yoga educators.

  1. How long should I hold the Lizard Pose?

Be careful of your breathing and hold the posture on each side for 30–60 seconds.

  1. Can the Yoga Pose help in reducing lower back torment?

Yes, the pose’s direct extension and hip opening make a difference in diminishing lower back torment.

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