Utthan Pristhasana (Lizard Pose): Meaning and Etymology , Benefits, Techniques, Variations, Precautions & Expert Tips

Unlocking the Power of Utthan Pristhasana (Lizard Pose): Benefits, Techniques, Variations, Precautions, and Expert Tips

Yoga is an ancient practice of physical, mental, and spiritual discipline, originating in India thousands of years ago. Among the many asanas (poses) that yoga offers, Utthan Pristhasana, also known as Lizard Pose, stands out as a powerful posture for deep hip opening, flexibility, strength, and detoxification. The name itself evokes the image of a lizard stretching its limbs, crawling close to the earth — a perfect metaphor for this posture’s grounded, expansive nature.

Meaning and Etymology

Utthan Pristhasana is a Sanskrit term composed of three words:

• Utthan (उत्थान) means “extended” or “raised.”

• Pristha (पृष्ठ) means “back” or “spine” but can also mean “lizard” (referring to the body shape in the pose).

• Asana (आसन) means “posture” or “seat.”

Thus, Utthan Pristhasana literally translates to “Extended Lizard Pose” or “Raised Lizard Pose.”

The name comes from the posture’s resemblance to a lizard stretching forward with one leg bent and the other extended back, with the body low and close to the floor. The pose involves deep hip flexion, spinal extension, and a grounded stretch that mimics the natural movement of a lizard crawling or sunning itself on warm rocks.

Historical Context and Yoga Tradition

Utthan Pristhasana is classified as a hip-opening asana in classical and modern yoga traditions. Although it doesn’t appear in early classical texts like the Hatha Yoga Pradipika or Gheranda Samhita, it has become a staple in modern Hatha Yoga and Vinyasa Yoga practices, thanks to the integration of dynamic flows and the focus on functional flexibility.

The pose is popular in styles such as Ashtanga Vinyasa, Power Yoga, and Yin Yoga (though held longer in Yin). It is used both as a preparatory pose for deeper hip openers and as a therapeutic stretch for tight hips, hamstrings, and groins.

Anatomy of Utthan Pristhasana

Understanding the anatomy involved in Lizard Pose helps appreciate its benefits and practice it safely.

Primary Muscles Stretched

• Hip Flexors: Particularly the iliopsoas group, which gets a strong stretch in the extended back leg.

• Quadriceps (front thigh): Especially in the back leg.

• Adductors (inner thigh): Especially on the bent front leg, where the knee is externally rotated.

• Hamstrings: In the front leg, especially if the foot is placed forward.

• Groin muscles: Including the pectineus, gracilis, and adductor longus.

Primary Muscles Strengthened

• Gluteus muscles: Especially the gluteus maximus of the back leg.

• Core muscles: Including rectus abdominis, obliques, and transverse abdominis for stability.

• Quadriceps: The bent front leg supports body weight.

• Spinal extensors: To maintain length and lift in the spine.

Joints Engaged

• Hip joints: Deep flexion and external rotation.

• Knee joint: Flexed on the front leg.

• Ankle joint: Dorsiflexion in the front leg, plantarflexion in the back leg.

• Spine: Extension and lateral flexion.

Nervous System

• Stimulates the parasympathetic nervous system via gentle compression and stretch.

• Activates proprioceptors around hips, improving balance and body awareness.

Step-by-Step Instructions to Practice Utthan Pristhasana

Preparation

Before attempting Utthan Pristhasana, it's advisable to warm up with poses that loosen the hips and legs, such as:

• Downward Facing Dog (Adho Mukha Svanasana)

• Low Lunge (Anjaneyasana)

• Pigeon Pose (Eka Pada Rajakapotasana)

• Bound Angle Pose (Baddha Konasana)

How to Get into Utthan Pristhasana

Step 1: Start in Downward Facing Dog (Adho Mukha Svanasana).

• From a hands-and-knees tabletop, lift your hips high and straighten your legs, bringing your heels toward the floor.

• Hands are shoulder-width apart, fingers spread wide.

• Feet are hip-width apart.

Step 2: Step the right foot forward, outside the right hand.

• Bring your right foot to the outside edge of your right hand, placing the foot flat on the mat.

• The right knee should bend approximately 90 degrees, tracking over the ankle.

Step 3: Lower your hips toward the floor.

• Gently bring your hips down and forward to feel a stretch in your left hip flexor.

• Keep the back leg (left leg) extended fully straight behind you, with the top of the foot pressing into the mat.

Step 4: Place your forearms on the mat.

• Lower your elbows onto the mat inside the right foot.

• Keep your shoulders stacked above your elbows.

• This may require walking your right foot slightly forward or outward.

Step 5: Lengthen the spine.

• Draw your chest forward and down.

• Lengthen the crown of your head away from your tailbone.

• Avoid collapsing in the lower back; maintain a neutral spine.

Step 6: Hold the pose.

• Breathe deeply and steadily.

• Keep hips square and press through the feet.

Step 7: Release and repeat on the other side.

• Press back into Downward Facing Dog.

• Repeat the steps with the left foot stepping forward.

Variations of Utthan Pristhasana

Utthan Pristhasana can be modified to suit different levels of flexibility and strength.

1. Beginner Variation – Use Blocks

• Place yoga blocks under your forearms to reduce the stretch and support balance.

• This helps if your hips are tight or if you cannot reach the floor comfortably.

2. Full Expression – Bind Pose

• From the forearms on the floor, reach the right arm under the bent leg and clasp the left wrist behind your back.

• This binds the arms and opens the chest more deeply.

• This advanced variation requires shoulder and chest flexibility.

3. With Back Knee Down

• Drop the back knee to the mat for added support.

• This decreases the intensity of the hip flexor stretch.

• It’s useful for beginners or for therapeutic/restorative practice.

4. Dynamic Flow Variation

• Flow between Low Lunge (Anjaneyasana) and Lizard Pose by moving the forearms down and up, synchronized with the breath.

• This helps warm up the hips and build fluidity.

5. Yin Yoga Variation

• Hold Utthan Pristhasana for 3-5 minutes, with minimal movement.

• Use props like bolsters under the chest or forearms for comfort.

• Focus on deep breathing and letting the tissues slowly release.

Benefits of Utthan Pristhasana

Utthan Pristhasana offers a wide range of physical, mental, and energetic benefits, making it a valuable addition to any yoga practice.

Physical Benefits

1. Deep Hip Opening

• Opens the hip flexors, groin, and inner thighs.

• Improves flexibility and mobility in the hip joints.

• Counteracts the effects of prolonged sitting, which tightens hips.

2. Improves Spinal Flexibility

• Encourages gentle extension and lengthening of the spine.

• Helps correct poor posture and relieve lower back stiffness.

3. Strengthens Legs and Core

• Weight-bearing on the bent leg builds strength in the quadriceps and glutes.

• Core engagement improves overall balance and stability.

4. Stimulates Digestion and Detoxification

• Compression around the abdominal region stimulates digestive organs.

• Enhances circulation and lymphatic drainage.

5. Relieves Stress and Fatigue

• The forward fold aspect calms the nervous system.

• Encourages deep breathing, promoting relaxation.

6. Enhances Circulation

• Opens the chest and hips, increasing blood flow.

• Improves oxygenation of tissues.

7. Improves Balance and Coordination

• Balancing on the bent leg while extending the other leg strengthens proprioception.

Mental and Emotional Benefits

1. Reduces Anxiety and Stress

• The deep hip opening releases stored tension in the hips, often associated with emotional release.

• Encourages mindfulness and focus on breath.

2. Increases Mind-Body Awareness

• Requires attention to alignment and breath.

• Builds connection between movement and mental presence.

3. Enhances Confidence

• The pose’s expansive nature promotes feelings of strength and empowerment.

Energetic Benefits

• Opens the Manipura Chakra (solar plexus center), boosting energy and confidence.

• Helps release stagnant energy in the hips, facilitating energetic flow.

Contraindications and Precautions

While Utthan Pristhasana is safe for most practitioners, there are some contraindications and precautions to be mindful of:

Avoid or Modify If You Have:

• Knee Injuries: The bent front leg places weight on the knee joint; use props or avoid if painful.

• Hip Injuries: Deep hip flexion may aggravate certain hip conditions.

• Lower Back Pain: If you experience discomfort in the lumbar spine, avoid excessive spinal extension or try a modified version with blocks.

• Wrist Issues: Weight on forearms instead of hands can help reduce wrist strain.

• Pregnancy: After the first trimester, avoid deep forward bends and poses compressing the abdomen.

• Sciatica: Modify the pose gently to avoid aggravating nerve pain.

• Shoulder Injuries: Avoid the bind variation if shoulder mobility is limited or painful.

Tips for Safety

• Warm up thoroughly before practicing.

• Use props like blocks or bolsters to reduce strain.

• Listen to your body; never force or push into pain.

• Work with a qualified yoga instructor if you have injuries or chronic conditions.

Common Mistakes and How to Fix Them

Mistake 1: Collapsing the Hips

• Fix: Keep your hips level and square toward the front of the mat.

• Engage the core and use the breath to maintain length in the spine.

Mistake 2: Letting the Front Knee Fall Inward

• Fix: Keep the front knee tracking in line with the second toe.

• Engage the outer hip muscles to stabilize the knee.

Mistake 3: Raising the Chest Too High or Dropping It Too Low

• Fix: Maintain a long spine with the chest moving forward and down, not collapsing.

• Use your breath to lengthen rather than compress.

Mistake 4: Overextending the Back Leg

• Fix: Press the top of the back foot firmly into the mat without locking the knee.

• Keep the leg active but relaxed.

Utthan Pristhasana in a Yoga Sequence

Utthan Pristhasana fits beautifully in sequences focused on hip opening, flexibility, and strength.

Sample Sequence

• Begin with Sun Salutations to warm the body.

• Move to Low Lunge on each side.

• Flow into Utthan Pristhasana on both sides.

• Follow with Pigeon Pose for deeper hip release.

• Add Downward Facing Dog and Child’s Pose to rest.

• Finish with Savasana for relaxation.

Breath and Mindfulness in Utthan Pristhasana

Breathing is essential for a safe and effective practice.

• Use Ujjayi breath (victorious breath) to maintain steady inhalation and exhalation.

• Breathe deeply into the belly and ribs.

• Focus on lengthening on each inhale, and softening on each exhale.

• Let go of tension with each out-breath.

• Maintain mindfulness by observing sensations without judgment.

Scientific and Therapeutic Insights

Modern science supports the benefits of hip-opening postures like Utthan Pristhasana in relieving:

• Lower back pain: By stretching and strengthening stabilizing muscles.

• Hip stiffness: Through increased range of motion and flexibility.

• Emotional release: Due to fascia and connective tissue holding emotional tension in the hips.

• Improved circulation: Enhanced blood flow to muscles and organs.

Physiotherapists and yoga therapists often recommend Lizard Pose for rehabilitating hip function and managing tightness caused by sedentary lifestyles.

Frequently Asked Questions (FAQs)

Q1: How long should I hold Utthan Pristhasana?

• Beginners can hold for 20-30 seconds, gradually increasing to 1-2 minutes per side as flexibility improves.

Q2: Can I practice Utthan Pristhasana every day?

• Yes, but listen to your body. Avoid overstraining and include rest days.

Q3: What are good props for this pose?

• Yoga blocks under forearms, bolsters under chest, and a folded blanket under the knee can provide support.

Q4: Is it normal to feel discomfort in the hips?

• Stretching sensations are normal, but sharp pain is not. Modify or come out of the pose if painful.

Q5: Can I practice this pose if I have tight hamstrings?

• Yes, it can help loosen hamstrings gradually, especially with props and modifications.

Closing Thoughts

Utthan Pristhasana, or Lizard Pose, is more than just a physical posture. It’s an invitation to connect deeply with your body’s natural mobility and flexibility, to release tension held in the hips, and to cultivate strength and calm within. Regular practice can lead to improved posture, reduced lower back pain, better emotional balance, and enhanced energy flow.

Integrate Utthan Pristhasana thoughtfully into your yoga routine, honor your body’s limits, and enjoy the powerful benefits of this ancient yet profoundly effective pose.

Photo from: iStock

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