Have you heard of the Lizard pose? Well! The very name of a lizard can terrify most people. But lizards are beautiful creatures, and did you know they are one such reptile species with extremely flexible bodies? Yes!Although it sounds creepy, here is how to take inspiration from a lizard and become flexible! Lizard pose also called the Utthan Pristhasana in yoga, isnot just about stretching.It’s a journey to incredible flexibility and strength! Regular practice of this pose opens up your hips, stretches your hamstrings, and strengthens your inner core. Perfect for anyone looking to spice up their yoga routine, Lizard Pose adds a playful yet challenging twist.

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What does Utthan Pristhasana mean?:

The Lizard Pose is a hidden treasure from the ancient world of yoga. No exaggeration! In Sanskrit, ‘Utthan’ means ‘stretch out’, and ‘Pristha’ refers to the ‘back of the body’. This pose mimics a lizard’s natural, grounded stance, connecting us to earthy energy. This ancient asana, possibly from Hatha yoga, focuses on deep breathing while stretching your legs like a lizard soaking up the sun. It’s not just about flexibility. Regular practice tones your body and even helps you achieve that flat belly dream. Beyond the body, it calms the mind, boosts memory, and even aids fertility. Perfect for athletes and back pain warriors alike, this pose is a holistic approach to physical and mental wellness. Embrace the stretch, breathe deeply, and feel the transformation!

Scroll down to learn how to do Utthan Pristhasana, the super weapon for a super flexible body!

How to practice Lizard pose?:

Before we do the Utthan Pristhasana, here are a few things you must know.

  • Listen to Your Body! Always start by tuning into how you feel. A yoga instructor’s guidance can be super helpful.
  • Practice other poses and get comfortable with the Downward-Facing Dog, Plank, and Lunge exercises, as these are great warm-ups for the Lizard Pose.
  • Chat with your doctor if you have any health concerns. And remember, comfortable clothes are a must!
  • If you can’t fully stretch, worry not. Making some modifications is completely okay! Use a cushion under your forearms and gradually ease into it.
  • Find a calm, quiet place for practicing. Roll out your yoga mat!

Ready to try the Lizard Pose? Let’s make it fun and easy!

  • Begin with a Downward-Facing Dog pose, making an inverted ‘V’ of your body! Start here, taking deep breaths. Relax and slowly shift to a plank.
  • Step by Step, move your right leg forward, close to your right hand, while keeping your left leg stretched back. Remember to keep your toes grounded and knees lifted.
  • Then, lower onto your forearms on the mat. If it’s tough at first, rest your knee down.
  • Now breathe and hold! Focus on the breath and stay as long as it feels good.
  • If it gets uncomfortable, ease out! Smoothly transition back to the plank pose or Downward-Facing Dog and take a little break.
  • Now, it’s time for the left leg to step forward. Repeat the same steps and enjoy the stretch.
  • Remember, it’s not about perfection. It’s about feeling good!

Benefits of Utthan Pristhasana, Lizard pose:

The pose is a powerhouse of physical and mental benefits.

Physical Benefits:

  • One of the biggest perks of the Lizard Pose is the improvement in flexibility, as mentioned earlier. It stretches and opens up your hips, hamstrings, and groin. This is especially good for those who sit a lot during the day or have stiff legs.
  • This pose also strengthens your leg muscles, especially the thighs. It’s like hitting two birds with one stone – you get flexibility and muscle strength together!
  • For anyone struggling with tight hips, this pose is a blessing. It works deeply into the hip joints, making them more open and less prone to injuries.
  • The pose has a wonderful effect on the pelvic region. It is great for improving the function of the reproductive organs, which can be a big plus for overall health.
  • The Lizard Pose can help in reducing belly fat! Yes! It’s not a miracle cure but it contributes to a more toned midsection with regular practice.

Mental Benefits:

  • Practicing this pose can be incredibly relaxing. It helps release tension, especially in areas where we tend to hold a lot of stress, like the hips and lower back.
  • When you are in the pose and focus on breathing, it helps improve your overall concentration levels, even outside of yoga.
  • There is something about the Lizard Pose that seems to open up the creative channels in the brain. Maybe it is the deep stretching or the focus on breathing, but many find their creative thinking improves with regular practice.
  • Often, we store emotional stress in our physical body. This enables an emotional release, especially from the hips, which is known to be a storage spot for emotional baggage.
  • Lastly, the Lizard Pose strengthens the connection between mind and body. It creates a state of mindfulness, helping you to be more present and aware in the moment.

Variations of Utthan Pristhasana, Lizard pose:

Utthan Pristhasana is an intermediate-level pose. There are other versions of it, too! Check out.

Lizard lunge:

Lizard lunge is similar to the Utthan Pristhasana. Begin with the plank position, slowly move the right leg out of the right arm, and stretch the left leg back. Repeat the same with your left leg.

Twisted Lizard:

Get in the Lizard pose with your right leg and hold for a moment. Take the support of the right ankle, bend the leg side slightly, and hold the ankle with the left hand. Raise the left leg so the foot faces the sky and hold it with the right hand.

Bound Lizard:

Start with the Lizard pose and hold for a moment. Then, place your right hand underneath the right leg and keep both hands on your back. Look upward. Concentrate on breathing. Repeat with the next leg.

Zig Zag lizard:

Hold your body in a plank position, and support your left leg by bending and balancing on the toe. Rest the right leg on the knee, and hold the hands together. Look downwards.

Shy Lizard:

Start with a downward-facing dog position. Bring your right leg beside your right hand, and slowly move your right leg in between your face and right hand.

What are the common mistakes in Lizard Pose, and how do you correct them?

  • A common mistake is not aligning the body correctly. Make sure your hips and shoulders are squared and aligned to avoid strain.
  • Many people tend to collapse their chests while doing this pose. Instead, focus on opening up your chest. This not only improves breathing but also enhances the stretch.
  • It’s important to engage your hip flexors properly. Active hip flexors help get the most out of the pose without causing strain.
  • Be careful with your ankles. If your legs are not properly stretched, you could end up hurting your ankles. Make sure to stretch gently.
  • Avoid forcing your legs into a deeper stretch, especially without proper guidance. This can lead to injuries. Remember, yoga is about gradual progress, not instant results.
  • Don’t jump into the Lizard Pose without a proper warm-up. A good warm-up prepares your body, making the pose more effective and safer.
  • Once you are in the pose, try not to move your elbows around. Keeping them fixed helps maintain stability and alignment.

As we conclude, embracing the Lizard Pose, or Utthan Pristhasana or the Gecko pose, as they funnily say, in your yoga routine can be a game-changer. This pose helps stretch and strengthen, bringing remarkable flexibility and tone to your hips, legs, and groin. It’s not just about the physical benefits. As you read in the article, it’s a gateway to mental clarity and emotional balance. Remember, good alignment and gradual progression are key to enjoying this pose fully. Incorporating the Lizard Pose can add a new dimension to your practice. So, unroll your mat, take a deep breath, and step into this transformative pose with confidence and curiosity! Watch your body become a power-packed, versatile being filled with energy!


1. Are there any specific breathing techniques recommended while performing Lizard Pose?

In Lizard Pose, deep and controlled breathing is recommended. Focus on inhaling deeply through your nose, filling your lungs, and then exhaling slowly. This type of breathing helps in maintaining the pose longer, enhances focus, and aids in achieving a deeper stretch. It also helps calm the mind, making the pose more meditative and relaxing.

2. Is Lizard Pose safe during pregnancy?

Lizard Pose can be modified for pregnant women, but it’s important to consult your healthcare provider before practicing it. As pregnancy progresses, the body’s centre of gravity and flexibility change, so it’s important to do your yoga sessions with the help of a prenatal yoga instructor.

3. Does Lizard Pose help in weight loss?

While Lizard Pose is excellent for toning muscles and improving flexibility, it is not a high-intensity workout that leads to significant weight loss. But if you combine this with a proper diet and other regular exercises, it can be a part of a healthy weight loss regimen.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.