Lizard Pose

Uttān Pṛṣṭhāsana

Read what the gnome says

Lizard Pose! From a low lunge, step the front foot to the outside of the hands and lower the forearms if you can. Back knee lifted or down, chest forward, hips low. Breathe into the hips. Then switch. Sun-loving gnome.

Works on Hip flexors · Quadriceps · Glutes

How to do it

1. Start in a low lunge and step the front foot toward the outer edge of the mat.
2. Lower onto the hands or forearms inside the front foot, hips low.
3. Lengthen through the spine and the back leg, breathe into the front hip and hold; switch sides.

Common mistakes

• Don’t let the front knee fall inward.
• Don’t force the hips down: use blocks under the hands.
• Don’t collapse the shoulders.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

In ready-made sequences

Hips & Legs 7 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Hips

• Cow Face PoseIntermediate
• Deer PoseIntermediate
• Fire Log (Double Pigeon)Intermediate
• Frog Pose (hip opener)Intermediate
• Low Lunge with Quadriceps StretchIntermediate
• Pigeon PoseIntermediate