Lizard with Back Knee Down

Utthāna Pṛṣṭhāsana (back knee down)

Read what the gnome says

Lizard with back knee down! From a low lunge, step the front foot outside the hands and lower the forearms or hands. Back knee on a blanket, hips low. Breathe into the hip. Then switch. Easy, sun-loving gnome.

Works on Hip flexors · Inner thighs · 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 the back knee onto a folded blanket and place the hands inside the front foot.
3. Lengthen the spine, sink the hips and breathe; hold, then 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 hold the breath.

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

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

Similar poses Hips

• Bound Angle (Butterfly)Beginner
• Chair Pigeon PoseBeginner
• Chair-Seated Figure FourBeginner
• Cow Face Pose with StrapBeginner
• Eye of the Needle (Reclined Figure-4)Beginner
• Garland Pose (Yogi Squat)Beginner