Utthan Pristhasana – Lizard Pose

Utthan Pristhasana is derived from the combination of the Sanskrit words Utthan(Stretch out),Pristha(Back of the body or page of a book) andasana (posture or pose). The reason for the name Utthan Pristhasanais, this pose resembles the position of the Lizard. It is called as Lizard Posein English.

Utthan Pristhasana is one of the easiest beginner level pose. It is one of the important pose in the Sun salutation (Surya Namaskar). It has many variations. It helps to open the chest and shoulders.

STEP BY STEP GUIDE – LIZARD POSE (UTTHAN PRISTHASANA)

1. Start with forming the Downward Facing Dog Pose on the yoga mat.
2. Place the right foot forwards between your hands.
3. To make your foot slightly wider than your shoulders, Heel-toe your foot towards the edge of the yoga mat.
4. Let your hips settle forwards and down.
5. Now slowly walk your hands forwards until come down on to your forearms.
6. Place the forearms on the ground.
7. Note: Beginners can use a block. And place the forearm on the block.
8. Open the chest.
9. Lengthen your spine.
10. Draw your shoulder blades together, taking the rounding out of your back.
11. To get into the inner hip and thigh area of your right leg, keep your right knee hugging towards the midline.
12. You can either lower the left knee or keep the left knee lifted with the leg active.
13. Look straight.
14. Hold in this position for few seconds (30 to 60 seconds).
15. Repeat all the above steps with the opposite side.
16. By practising the pose at least thrice (by both sides) will bring the better results.

BENEFITS OF LIZARD POSE (UTTHAN PRISTHASANA)

• Helps to reduce the stress.
• Helps to open the hamstrings, hip flexors and groins.
• Calms the mind.
• Strengthens the quadriceps and the inner thigh muscles
• Opens and releases the neck.
• Stimulates the internal organs.
• Helps to prepare the body for deeper hip openers(like Hanuman Pose and Pigeon Pose)
• Opens the Chest and shoulders.

DO’S, DONT’S & TIPS FOR LIZARD POSE (UTTHAN PRISTHASANA)

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

• Lower back pain
• Sciatica

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.