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Lizard Pose (Utthan Pristhasana)

Elisha in Lizard Pose (Utthan Pristhasana), front foot planted to the outside of the front hand, hips low and sinking toward the mat, hands pressing into the floor

Lizard Pose is one of the most effective hip-opening poses in yoga. With the front foot to the outside of the front hand, this pose deeply stretches the hip flexors, inner groin, and hamstrings. It can feel quite intense for tight hips, but with patience and breath, Lizard creates remarkable openness over time. There are three variations, each going a little deeper than the last. Work at the level that feels right in your body on any given day.


Variation 1: Lizard Pose (Classic)

The foundational version. This is where you build the hip opening before going deeper.


Elisha in Lizard Pose (Utthan Pristhasana), front foot planted to the outside of the front hand, hips low and sinking toward the mat, hands pressing into the floor
Low to the ground, deep in the hips.

  1. Begin in High Plank or Downward Dog. Step your right foot to the outside of your right hand.

  2. Lower your left knee to the mat, or keep it lifted for more intensity.

  3. Your right foot should be flat on the mat, toes pointing forward or slightly out.

  4. Walk your right foot slightly to the right to give your hip space to open.

  5. Keep your hands on the mat and relax your hips toward the floor.

  6. Breathe deeply into the front hip and hold for 8-10 breaths, then switch sides.




Modifications & Variations

  • Back knee down: Lower your back knee to reduce intensity and make the pose more restorative.

  • Hands on blocks: Place blocks under your hands to raise the upper body and ease into the hip opening gradually.

  • Foot position: If the hip feels too intense, bring your front foot back to the inside of your hand for a more moderate lunge shape.


Variation 2: Lizard Pose on Forearms

The deeper version. Lowering to the forearms brings you closer to the ground and lets gravity do the work.


Elisha in Lizard Pose on Forearms, front foot outside the front elbow, both forearms flat on the mat, hips sinking low toward the floor, back knee down
Drop lower, go deeper, breathe through it.

  1. Begin in Lizard Pose with your right foot to the outside of your right hand.

  2. Walk your right foot slightly forward if needed to give yourself room.

  3. Slowly lower your forearms to the mat, stacking your elbows under your shoulders.

  4. Let your hips relax toward the floor without forcing the opening.

  5. Keep your back knee lowered or lifted depending on your flexibility.

  6. Breathe deeply and hold for 8-10 breaths, then switch sides.





Modifications & Variations

  • Forearms on blocks: Stack blocks under your forearms to raise the floor and make the pose more accessible.

  • Bolster under chest: Place a bolster or rolled blanket under your chest for a fully supported, restorative version.


Variation 3: Lizard Pose with Quad Stretch

The most advanced variation. Adding the quad stretch targets the front of the back leg while keeping the hip opening from the classic shape.


Elisha in Lizard Pose with Quad Stretch, in a low lunge position with the front foot outside the hand, back knee bent and back foot lifted, one hand reaching back to hold the back foot
Hip and quad, double the release.

  1. Begin in Lizard Pose with your right foot to the outside of your right hand, back knee lowered.

  2. Bend your left (back) knee and reach your left arm back to hold your left foot or ankle.

  3. Gently kick your foot into your hand to deepen the quad stretch.

  4. Keep your front knee stacked over your front ankle.

  5. Hold for 5-8 breaths, then switch sides.







Modifications & Variations

  • Use a strap: Loop a yoga strap around your back foot to bridge the gap between your hand and foot without straining.

  • Supported front arm: Keep your front forearm or hand on a block so your upper body isn't too low, making it easier to reach back for the foot.



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