People with tight hips should do the Lizard pose in yoga. So, let’s explore Lizard Pose Yoga’s benefits, instructions, variations, and safety precautions with Healthinpeida.
Level: Intermediate
Known As: Gecko Pose
Target Muscle: Hip flexors, Inner Thighs
In Sanskrit, Lizard Yoga Pose means “Utthan Pristhasana”. In Sanskrit, Utthan means to stretch, Pristha means a page, and Asana means a pose.
It will make your hips feel more open. It depends on how flexible you are if Lizard Pose is brutal on your hips. People who are less flexible in these areas can use different forms of the pose.
This deep squat stretch opens up your hips, eases back pain, and makes your lower body feel better. Injuries to the hips, legs, knees, and lower back are less likely to happen when you Lizard.
Now, let’s explore each and every step of the Lizard pose in yoga.
What Does Yoga Lizard Pose Mean?
Lizard pose is a yoga move that makes your hips bigger. You can do modified forms of the Lizard pose to get a great hip opener. It strengthens the hips, shoulders, arms, and core, which makes the body more flexible. [1]
Committed to upholding the integrity of Yoga Lizard Pose, I consistently update my knowledge with the latest research and trends, ensuring that my guidance is both accurate and beneficial for practitioners at all levels.
How to prepare for Yoga Lizard Pose?
Here’s a step-by-step guide to prepare for the Lizard Pose:
- Warm Up
- Stretching the Hips and Hamstrings
- Opening the Hip Flexors
- Preparing the Upper Body and Shoulders
- Core Engagement
Warm-Up Exercises for Yoga Lizard Pose
Here are some effective warm-up exercises to get your body ready:
- Sun Salutations
- Runner’s Lunge
- Thread the Needle Pose
- Shoulder Stretch
- Plank Pose
How to Perform Yoga Lizard Pose
Gif Soucre: You Tube
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 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.
- Start the steps with your left leg forward to make sure you pose the same way on both sides.
Benefits of Yoga Lizard pose.
Lizard Pose stretches hamstrings, hip flexors, and quadriceps. Strengthening these muscles helps you move freely.
A gentle, deep, hip-opening stretch helps relieve low back pain or sciatica, release tension, and prevent injury in yoga and life.
Balance and flexibility improve with hip and hamstring strength. It also reduces stress, improves focus, boosts creativity, and releases emotion.
For athletes trying to tone different muscle groups, yoga experts recommend the pose. Since the position activates the pelvic and lower abdomen, they may recommend it for reproductive health issues.
Modifications and Variations
Need changes?
If you have limited hip flexibility, try these Lizard Pose modifications:
If it’s more comfortable, lower your left knee to the mat after bringing your right foot forward. You can also start with the knee down and pull up if comfortable, keeping the hips level with the shoulders.
Support your stiff hips with supports. A block under your forearms is comfortable. Roll a cloth or mat under your back knee if it hurts.
Stay on your palms with arms straight if coming down to the forearms on a block is too intense.
Ready for a Challenge?
If you have more hip flexibility, deepen the stretch with this variation:
Inhale. Roll onto the outside of your right foot and open your right knee.
Exhale. Lower your left knee.
Bend your left knee so your foot faces the ceiling.
Inhale. Put your right hand behind your back and grab your left foot.
Exhale. Draw your foot toward your butt for a solid quad stretch. Do this with your left arm straight or on the floor.
Common Mistakes to Avoid
Unnatural breathing.
Don’t try to push your hips open.
You are making comparisons between yourself and other people.
Safety Precautions
Avoid Lizard Pose if you have a disease injury or recovering from surgery: [2]
Sciatica or lower back issues
Injury to your wrist or hand
You’re healing from neck, knee, foot, hip, arm, or hand surgery.
Your shoulders, forearms, wrists, or hands are unstable or weak.
Healthinpedia Final Words
The Yoga Lizard Pose is suitable for professionals of all kinds because it helps with quality, adjustment, and adaptability. Doing this pose as part of your yoga practice and trying different variations can help you connect your mind, body, and breath better.
Source:
Ryt, A. P. (2020, June 16). How to do lizard pose (Utthan Pristhasana) in yoga. Verywell Fit.
Bhattacharya, S. (2024, January 2). Lizard pose or Utthan Pristhasana: An effective yoga pose to improve hip flexibility. Healthshots.
HealthinPedia Author
Elyce, a Wellness Writer and Content Creator from Adelphi University, is also a Yoga and Meditation Coach, Outdoors Enthusiast, and Breast Cancer Survivor. With over 20 years of experience as an E-RYT 500, she brings a deep dedication to yoga and meditation. Elyce's wealth of knowledge and experience shines through in her role as a teacher, writer, and mentor. She is the co-founder and content creator of the Refined Flow 200-hour Yoga Teacher Training program, as well as a core faculty member at Omega for 11 years. Additionally, she is a teaching staff member at the Radiance Sutras Meditation Teacher Training.
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