The Lizard Pose: An In-Depth Guide

The Lizard Pose is a multifaceted exercise that stretches and strengthens the inner hamstrings and groin while preparing the body for deeper hip openers. Focusing on your breathing during this exercise is crucial. To explore its benefits, steps, and precautions, continue reading below.

Utthan Pristhasana Overview

Utthan Pristhasana(Lizard Pose) is a wonderful pose that balances both the upper and lower body. It provides an incredibly balanced stretch for the outer and inner hips. This pose also helps relieve strain and prevent discomfort. Known as Surya Mudra, it symbolizes health, life, and the sun’s cycle. This mudra is beneficial for rejuvenating energy, boosting metabolism, and relieving stress.

Lizard Pose and the Second Chakra

The Lizard Pose activates the second chakra, Svadhisthana, associated with confidence, survival instinct, creativity, and generosity. Discover more about the benefits of this asana below.

Steps to Perform Utthan Pristhasana

1. Start in Downward-Facing Dog: Begin with your body in the downward-facing dog posture.
2. Step Forward: Exhale and step your right foot forward to the outside edge of your right hand, resting your forearms on the mat beside your right leg.
3. Position Your Legs: Bend your right knee at a 45-degree angle and keep your left leg straight.
4. Maintain Alignment: Ensure your head remains aligned without arching upwards or downwards. Keep your spine straight and avoid letting your chest drop to the floor.
5. Hold the Pose: Stay in this position for about 30-60 seconds, breathing deeply.
6. Exit the Pose: To exit the pose, bring your right foot back and return to the downward-facing dog posture.
7. Alternate Foot Position: Practice this pose with the left foot forward as well.

Contraindications of Utthan Pristhasana

• Hip or Knee Injuries: Avoid this pose if you have any injuries in your hips or knees.
• Shoulder Issues: The pose requires balance on the shoulders and forearms, so it may not be suitable for those with weak or dislocated shoulders.
• Lower Back Problems: This exercise can create intense stress on the lower back, so those with lower back injuries should avoid it.

6 Incredible Health Benefits of Utthan Pristhasana (Lizard Pose Yoga Benefits)

Let us explore the utthan pristhasana benefits in detail.

1. Tones Your Glute Muscles: Regular practice strengthens and tones the glute muscles, enhancing walking, running, and standing posture.
2. Calms the Mind and Controls Stress: The deep stretch and focus on physical balance promote mental awareness and stress relief. Intense breathing increases energy and regenerates blood cells, leading to a refreshed mind.
3. Tones the Shoulders and Chest: This pose strengthens the shoulder and chest muscles, reducing excessive fat and helping prevent joint dislocation.
4. Improves Flexibility: Stretching the hip muscles in this pose enhances flexibility and balance, reducing tightness and stiffness.
5. Reduces Belly Fat: Holding the pose tightens abdominal muscles and reduces excess fat around the lower abdomen.
6. Beneficial for Athletes: Ideal for sportspersons, this pose strengthens leg muscles, including the quadriceps and hamstrings, and supports shoulder and chest strength, benefiting swimmers and other athletes.

Conclusion

Incorporating the Lizard Yoga Pose into your daily routine will contribute to a healthier and happier life. For a deeper dive into yoga practices and to enhance your teaching skills, consider registering for our 200 hour yoga teacher training in Bali, 300 hour yoga teacher training in Goa, or 500-hour Yoga Teacher Training in India. Explore more about our Ayurveda Retreat in India and Yoga Retreat in India.