Lizard Pose (Utthan Pristhasana)- Definition steps benefits with precautions

The Lizard Pose, also known as Utthan Pristhasana in Sanskrit, is a powerful yoga pose that provides a deep stretch for the groin, hips, and hamstrings. This pose is a great way to increase flexibility and strength in the lower body while also promoting a sense of calm and relaxation.

The Sanskrit Slok related to the Lizard Pose is “Utthan Pristhasana.”

Steps to do:

1. Start in a high plank position with your hands shoulder-width apart.
2. Step your right foot to the outside of your right hand, keeping your knee aligned with your ankle.
3. Lower your forearms to the ground, or place your hands on blocks for support.
4. Keep your chest lifted and your hips squared to the front of the mat.
5. Hold the pose for 5-10 breaths, then switch to the other side.


1. Stretches the groin and hip flexors
2. Strengthens the inner thighs and hamstrings
3. Improves hip mobility and flexibility
4. Relieves tension in the lower back
5. Stimulates the digestive organs


1. Avoid this pose if you have any hip or knee injuries.
2. If you have any discomfort in the pose, use props such as blocks or a blanket for support.
3. Do not force yourself into the pose; listen to your body and only go as far as feels comfortable.

The Lizard Pose is a valuable addition to any yoga practice, as it offers a variety of physical and mental benefits. By incorporating this pose into your routine, you can improve flexibility, strength, and overall wellbeing. Remember to approach this pose with mindfulness and care, honoring your body’s limitations and practicing with intention.