Pose library›Hip opener poses
Intermediate · Hip opener

Lizard Pose
Utthan Pristhasana

A deep low lunge that opens the hips and inner thigh with many levels of support.

Instructional illustration of Lizard Pose
LevelIntermediate
Pose typeHip opener
Primary focusHips, Legs

How to practice Lizard Pose

  1. From Downward Dog, step one foot outside the same-side hand.
  2. Lower the back knee or keep it lifted.
  3. Keep both hands on blocks or lower to the forearms.
  4. Lengthen through the spine and keep the front knee aligned.

Practice tips

  • Use blocks beneath both hands.
  • Stay high rather than dropping the forearms.
Practice note: Reduce the depth for knee, hip or groin discomfort.
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Understanding Lizard Pose

Lizard Pose is a low-lunge hip opener commonly called Utthan Pristhasana. The hands may stay on blocks, the back knee may remain lifted or lowered, and the forearms do not need to reach the floor. Each version can provide a complete practice.

Where should the front knee be in Lizard Pose?

Keep the knee tracking generally in the same direction as the toes and avoid letting the foot roll onto its outer edge. Adjust the hand height and stance until the knee and hip feel supported rather than compressed.

Common practice points

  • Keep sensations away from the knee joint.
  • Use blocks or cushions to support the weight of the legs.
  • Work slowly because hip mobility differs substantially between people.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Pigeon Pose Eka Pada RajakapotasanaBound Angle Pose Baddha KonasanaGarland Pose Malasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.