Back foot heldGaze ahead, chin levelChest opensHand under the shoulderRevolved Lizard with Back-Foot Hold
Utthāna Pṛṣṭhāsana (twist, back-foot hold)
Read what the gnome says
Revolved Lizard with back-foot hold! From lizard, twist toward the front leg and reach back for the back foot. Press the foot into the hand, chest open. Pad the knee. Breathe, then switch. Twisty lizard gnome.
Works on Hip flexors · Quadriceps · Obliques
How to do it
- Start in a low lunge and bend the back knee, taking hold of the foot with the opposite hand.
- Place the other hand on the floor and twist the chest open.
- Draw the foot toward the hip, gaze ahead and hold; switch sides.
Common mistakes
- Don’t pull the foot hard.
- Don’t let the front knee fall inward.
- Don’t hold the breath.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
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