Lizard Yoga Pose

Lizard Yoga Pose is a standing pose that targets the quads and hamstrings and is ideal for yogis and yoginis at an intermediate level.

svadisthana – the sacral chakra
related poses
How To Do Lizard Yoga Pose
  1. Begin by entering the Downward Facing Dog (Adho Mukha Svanasana). When you feel balanced and strong in your hands and feet, bend your right knee and draw it forward, placing your right foot on the floor between your hands.
  2. Lean into the right foot and bend your knee so that the thigh is parallel to the floor, coming to a lunge position. Keep both legs strong and active, pushing into the balls of the left foot and spreading your weight out evenly through the right. Hold this position for a few breaths.
  3. Exhale and lower your elbows to the ground on the inside of the right leg. Place both palms and forearms flat on the floor, fingers pointing forward. Keep the left leg active, lifting up through the thigh and pushing out through the heel.
  4. Keeping your neck relaxed, gently lift your head and gaze forward. Hold this position for several breaths, or 20-30 seconds. To come out, come off of the elbows and back to the bands, then bring the right foot back to Downward Facing Dog. Repeat with the other leg.
  • Breathe deeply through each step.
  • Avoid this pose if you have any injury of the leg, leg muscles or lower back (including backache) without the presence of an instructor.
  • This pose is a deep thigh stretch. If you have very tight or sore quads that are sensitive to the touch, take care when entering this pose and remember to stop if it becomes painful.

If this pose is too difficult, try lowering the knee of the extended leg to the floor before coming down onto your elbows and forearms.
Another variation that may be beneficial for those that find the pose too deep is to use yoga blocks. Instead of lowering the elbows and arms onto the floor, lower them onto raise yoga blocks to decrease the depth of the stretch.

Stretches & Strengthens

All Muscles: Quads, hamstrings, hips, inner thighs

Target Muscles: Quads, hamstrings

Health Benefits of Lizard Yoga Pose
  • Opens the hips.
  • May relieve stress, fatigue and anxiety.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Utthan Pristhasana

(oo-TEE-tan prest-HAS-anna)

utthan: stretch out
pristha: page of a book
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?