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Utthan Pristhasana (Lizard Pose) Step by Step Tutorial, Benefits, Common Mistakes, and Precautions For Beginners.

Utthan Pristhasana (Lizard Pose) is quite similar to Lunge Pose, however, it is performed with the forearms resting on the floor. The gluteus maximus, hip flexors, hamstrings, shoulders, and arms, as well as the lower back, are all targeted in this pose. The pose, which is included in Vinyasa Yoga Sequences, can assist enhance leg muscular flexibility, pelvic floor muscle flexibility, and hip flexor flexibility. Lizard Pose is also used in Yin Yoga to stretch and develop the deep connective tissues, such as the fascia because the primary focus is on the hips.

In Sanskrit, ‘uttan’ means deep stretch, ‘pristha’ means back of the body, and ‘asana’ means posture. Lizard Pose is another name for Utthan Pristhasana. Because lizards have such a flexible upper body, the back of the person in this posture mimics that of a stretched-out lizard. And it is thought that doing so will give the back and the other muscles involved the same flexibility and suppleness.

Utthan Pristhasana is considered a base pose since it can be used to create further utthan pristhasana variations. Utthan Pristhasana can be used in flow yoga sequences to assist improve energy levels in the body.

How To Do The Utthan Pristhasana

1. On the yoga mat, begin by forming the Downward Facing Dog Pose.
2. Bring your right foot forward and place it between your hands.
3. Heel-toe your foot towards the yoga mat’s edge to make your foot somewhat broader than your shoulders.
4. Allow your hips to sink forward and downward.
5. Gently walk your hands forward until they are on your forearms.
6. Lie down on the ground with your forearms.
7. Use a block if you’re a beginner. Place the forearm on the block as well.
8. Take the chest and open it.
9. Extend your spine.
10. Draw your shoulder blades together to help your back round out.
11. Keep your right knee touching the midline to get into the inner hip and thigh area of your right leg.
12. You can either lower the left knee or maintain it raised while moving the leg.
13. Keep your head straight.
14. Hold for a few seconds in this position (30 to 60 seconds).
15. Rep all of the previous steps on the opposite side.
16. The better the outcomes will be if you practice the pose at least three times (on both sides).

Step By Step Video Tutorial: Lizard Pose

Mistakes Beginners Make:

Your Breathing Is Off: Slowly work your way through Utthan Pristhasana. Pause and refocus if you find yourself holding your breath at any moment. Ask your yoga instructor to show you some breathing awareness techniques if you’re confused about where to breathe or tend to lose track.

Forcing Your Hips Open: Although Utthan Pristhasana is an intermediate-to-advanced level pose, you don’t want to push yourself too far. It’s also crucial to listen to your body and go carefully when doing hip openers.

While Lizard Pose can provide a deep stretch, you should gradually increase your practice to minimize strain. Flexibility in your hips may require time and persistent work to improve. If you’re already naturally flexible, you’ll need to be extra attentive and careful to avoid damage.

Comparing Yourself to Others

This is a trap you can fall into regardless of the posture you’re working on, but it’s especially dangerous when working on poses that rely on your unique physique and natural flexibility. If you go to a yoga class, you could feel horrible about yourself if others seem to be able to master the posture straight quickly or without any changes.

Remember that everyone begins with a different level of intrinsic pelvic flexibility and structure in many positions, especially ones like Lizard Pose. Some people may find Utthan Pristhasana simple right away, while others may require more time and practice to reap the benefits.

If you require a change, please do not hesitate to request one. It’s significantly better for your body and your yoga practice to do the posture in whichever method is safest and most effective for you rather than risking harm by attempting to meet the needs of someone else.

Precautions

Before beginning any new exercise class, workout, or yoga regimen, it’s always a good idea to with your doctor. Because Lizard Pose is part of more intermediate yoga practice, it’s a good idea to check with your teacher before attempting it on your own.

Lizard Pose should be avoided by anyone with specific diseases, injuries, or those recovering from surgery. If you’re in any of the following situations, you might choose to forgo the pose:

• You suffer from sciatica or other lower back issues.
• If you’ve had an injury to your wrist or hand,
• You’ve had surgery on your neck, knees, feet, hips, arms, or hands and are healing.
• In your shoulders, forearms, wrists, or hands, you have instability or weakness.

Many yoga positions are safe and useful to pregnant women. In your prenatal yoga practice, ask your yoga teacher about adjustments, like props, that can make Lizard Pose more comfortable for you.

Benefits Of Lizard Pose (Utthan Pristhasana)

1. Utthan Pristhasana is an excellent pose for activating the reproductive system since it stretches the lower abdomen, including the pelvic area. The pelvic floor muscles offer foundational support for the reproductive organs and are related with the pelvic region. The appropriate functioning of the reproductive system, in conjunction with the proper functioning of the ovaries, results in a better balance of hormone secretion in the human body. It’s also a fantastic pose to practice to help with Menopause symptoms.
2. Tones the gluteus maximus muscles: These muscles, which are located in the buttocks, are extended in Utthan Pristhasana, giving the buttocks tone, and their more significant purpose is to help the body stand erect, walk, run, and extend the thigh. As a result, the deep expansion causes total muscle toning.
3. The deltoid muscle in the shoulder develops strength: The deltoid muscles are the largest muscles in the shoulders, and they are contracted here to help with not only toning but also making them strong and durable. The main role of these muscles is to give the shoulders a fantastic form and assist in supporting big loads, shoulder blade movement, and preventing joint dislocation while carrying high weights.
4. A strong sense of equilibrium while keeping the core in mind: Utthan Pristhasana promotes awareness to the body by stretching the lower belly while balancing on the forearms. This focuses on the physical equilibrium of the body. This posture is also thought to bring inner energy into equilibrium, beginning at the base of the spine.
5. Opens your hip and increase flexibility: The hips are the focus of most advanced poses and variations of Lizard Poses, and the practice of Utthan Pristhasana is the base posture that opens the hips. The deep opening of the hips also builds flexibility, preparing the body for positions like Pigeon Pose or Tri Pada Adho Mukha Svanasana (Tri Pada Adho Mukha Svanasana). 
6. Lizard Pose opens the hamstring and quadricep muscles, strengthening the legs: Lizard Pose gives the hamstring and quadricep muscles a deep stretch, toning the thighs and improving muscle strength. While strengthening these muscles, this posture also prepares the legs for more difficult advanced prone poses such as Eka Pada Galavasana or Eka Pada Bakasana.
7. Excess fat around the stomach and hips is reduced: The practice of Utthan Pristhasana, also known as the Lizard Pose, results in a toned body by eliminating extra fat in the lower abdomen and hips while tightening the muscles around them.

Variations And Modifiers

Outer hip

Flex your right foot, pulling your toes towards your shin, with your forearms on the ground.

Begin to roll your right foot to the outside edge by allowing your right knee to extend outwards toward the right. To preserve your ankle and knee, make sure your foot is flexed.

Quad stretch

With your left knee dropped, reach back with your right hand and grab your left foot from the outer hip variation. As your hips continue to move forward, begin to pull your foot towards your buttocks.

Lean back to the left and open your heart towards the sky.

Breathe for 5-10 breaths in any stage or variation of the pose, then return to Downward Facing Dog Pose. Rep with the forward leg of the left leg.

Tips

You don’t have to do all of the variations described above; pick the stage of the pose that is most appropriate for your practice.

You can rest your forearms on a block or a bolster.

In the quad stretch variation, you may require a strap to get hold of your foot.

In Lizard pose, don’t let your head droop and your chest collapse. More extension along the body can be achieved by keeping the head and neck aligned with the spine by elevating the chin slightly and sending the gaze ahead (rather than contracting).

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