Utthan Pristhasana (उत्थान पृष्ठासन)

Utthan Pristhasana (उत्थान पृष्ठासन), or Lizard Pose, is a deep hip-opening yoga posture. The name comes from the Sanskrit words “utthana” (stretched out), “pristha” (back), and “asana” (posture). The pose gets its English name, Lizard Pose, because the body’s low, wide stance with the forearms on the floor resembles a lizard crawling.

How to do Utthan Pristhasana

  1. Start in Downward-Facing Dog (Adho Mukha Svanasana).
  2. Step your right foot forward to the outside of your right hand. Your foot should be positioned so that your toes are in line with your fingertips.
  3. Lower your hips toward the floor, coming into a deep lunge. You can keep your back knee lifted or, for a less intense stretch, lower it to the mat.
  4. Lower onto your forearms. Place your forearms flat on the mat, with your elbows directly under your shoulders. If you can’t reach the floor comfortably, you can place a yoga block or two under your forearms for support.
  5. Keep your spine long and your chest open. Avoid rounding your upper back.
  6. Press out through your back heel to keep the back leg active. If your back knee is down, press the top of your foot into the mat.
  7. Relax your head and neck. Gaze slightly forward or down at the floor.
  8. Hold the pose for several deep breaths, allowing gravity to gently deepen the stretch.
  9. To release, straighten your arms, lift your chest, and step your right foot back to Downward-Facing Dog.
  10. Repeat on the other side with your left foot forward.

Benefits of Utthan Pristhasana

  • Deep Hip Opener:
    Utthan Pristhasana is one of the best poses for opening the hips, targeting the hip flexors, groin, and glutes.
  • Stretches and Strengthens:
    It stretches the hamstrings, quadriceps, and inner thighs while strengthening the muscles of the core, shoulders, and back.
  • Releases Tension:
    The deep stretch in the hips can help release physical and emotional tension often stored in this area, which can also alleviate lower back discomfort.
  • Improves Digestion:
    The pose can stimulate and massage the abdominal organs, which may improve digestion.
  • Calms the Mind:
    The combination of a deep stretch and focused breathing can help calm the nervous system and relieve stress.

Contraindications of Utthan Pristhasana

Avoid or modify this pose if you have:

  • Injury or Surgery:
    Individuals with injuries to the hips, knees, ankles, wrists, shoulders, or spine should avoid this pose. This also includes those recovering from recent surgery in these areas.
  • Chronic Pain:
    If you experience severe or chronic pain in your lower back, knees, or hips, it’s best to consult a doctor or a qualified yoga instructor before attempting this pose.
  • High Blood Pressure or Heart Conditions:
    The intensity of the pose may be too much for some individuals with these conditions.
  • Sciatica:
    People with sciatica should be cautious and may need to avoid this pose as it can put pressure on the sciatic nerve.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Hip Flexors:
The psoas muscle and other hip flexors on the front of the back leg are deeply stretched.

Hamstrings and Quadriceps:
The muscles on the back of the front thigh (hamstrings) and the front of the thigh (quadriceps) are stretched and strengthened.

Glutes:
The gluteal muscles are stretched and toned.

Groin (Adductors):
The inner thigh muscles are stretched, improving flexibility in the groin area.

Core:
The abdominal muscles are engaged to stabilize the body.

Shoulders and Arms:
The forearms and shoulders are engaged to support the upper body.