Lizard Bag

Lizard Pose , or in Sanskrit Utthan Pristhasana , is a deep hip opener that stretches the hips, groin and thigh muscles. This pose is ideal for improving flexibility in the lower body, while strengthening the legs and preparing the body for deeper poses like splits. It is a good pose to include in a daily yoga routine to release tension in the hip area and stretch the large muscle groups in the legs.

Correct execution and technique

Follow these steps to perform the Lizard Pose correctly:

  1. Start in a Downward Dog and bring the right foot forward, placing it outside the right hand in a high lunge .
  2. Lower your left knee to the floor, keeping your hands flat on the floor or on yoga blocks for support.
  3. Lower your hips toward the floor to deepen the stretch in the hip and groin.
  4. If you're comfortable, you can come down on your elbows for a deeper stretch, keeping your back long.
  5. Hold the position for 5-10 breaths, then switch to the opposite side.

Common errors

Although the Lizard Pose is a deep stretch, mistakes can occur that can prevent you from getting the full benefit:

  • The knee collapses inward: Make sure your front knee stays in line with the ankle to avoid unnecessary stress on the knee joint.
  • Swollen hips: Many lift their hips up too high. Keep your hips close to the floor for a deeper stretch.
  • Rounding the back: Keep the spine long and open, especially if you are on the elbows, to avoid tension in the lower back.

Modifications and Variations

To adapt the Lizard Pose to your level, try these modifications and variations:

  • Blocks under the hands: Use yoga blocks under the hands or elbows if it is difficult to reach the ground.
  • Elbows on the floor: For a deeper stretch, place your elbows on the floor in front of you.
  • Advanced variation: To challenge yourself, you can lift the back leg off the floor and activate the quadriceps.

Reps and sets

Hold Lizard Pose for 5-10 deep breaths on each side. Repeat the exercise 2-3 times as part of your yoga sequence to improve hip openings and flexibility.

Breathing tips

Focus on deep, slow breaths. Inhale as you leave the pose and exhale as you sink deeper into the stretch. Maintain a steady rhythm to achieve relaxation and balance in the pose.

Visual examples and video guides

Here are two videos showing the Lizard Pose and its variations:

Try Lizard Pose to stretch the hips and improve flexibility throughout the lower body. It's a great bag for both beginners and advanced yogis.
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