Utthan Pristhasana | Lizard Pose

Mythology of Utthan Pristhasana

A deep, grounding hip opener symbolizing strength, adaptability, and primal wisdom.

The name comes from:

• Utthan – to stretch out or extend

• Pristha – the back or flank of the body

• Asana – posture

Although not tied to a specific mythological deity, Lizard Pose is inspired by the qualities of the lizard in ancient yogic symbolism.

Lizards were seen as creatures of instinct, intuition, and survival. They move close to the earth, sensing vibrations before they are visible. Their ability to shed their tails was seen as a metaphor for letting go of what no longer serves, adapting and moving forward without fear.

In some folklore, lizards were considered guardians of transitions, helping travelers navigate between known and unknown paths.

Utthan Pristhasana captures that energy:

• grounded yet alert

• strong yet flexible

• close to the earth yet full of inner wisdom

When we practice this posture, we embody our own instinctive intelligence and the ability to navigate life’s challenges with both stability and openness.

To this day, Utthan Pristhasana reminds us of the wisdom of the earth and the quiet courage of small creatures.

It teaches us that when life feels uncertain, the path becomes clear when we lower ourselves, ground deeply, and listen inwardly.

How to Do Utthan Pristhasana

1. Begin in Downward-Facing Dog.

2. Step your right foot forward to the outside of your right hand.

3. Lower your back knee onto the mat (or keep it lifted for more intensity).

4. Keep hands under shoulders or lower to forearms for a deeper stretch.

5. Allow the hips to sink forward and down, keeping the spine long.

6. Keep the front knee stacked over the ankle and toes pointing forward.

7. Breathe deeply for 5–10 breaths, then switch sides.

Variations of Lizard Pose

1. Supported Lizard with Blocks

Place forearms or hands on blocks to protect shoulders or reduce strain.

2. Quad Stretch Variation

Bend the back knee and hold the foot with your hand for a deeper hip flexor stretch.

3. Toe-Tucked Active Lizard

Tuck the back toes under and lift the back knee for more strength and stability.

4. Twist Variation

Lift one arm to the sky or place hand on the thigh for spinal rotation.

5. Bound Lizard

Wrap one arm under the front thigh and clasp hands behind for an advanced bind.

Benefits of Utthan Pristhasana

• Deep stretch for hip flexors, groins, and inner thighs

• Opens the hamstrings and psoas

• Strengthens the arms and shoulders

• Enhances lower-body mobility

• Helps release stored tension and emotions held in the hips

• Improves circulation to the pelvic region

• Prepares the body for deeper hip-openers and backbends

  

Disclaimer

• Avoid if you have knee issues, groin injuries, or hip inflammation.

• Use padding under the back knee if needed.

• Do not allow the front knee to fall inward—keep alignment steady.

• Move gradually into deeper variations, never forcing the hips open.

• Pregnant practitioners should avoid deep compression in this shape.

Relationship of This Posture to Well-Being

Utthan Pristhasana teaches us to stay grounded during moments of deep release.

It encourages patience, courage, and emotional resilience. By opening the hips—the body’s storehouse of stress and suppressed feelings—we learn to soften into vulnerability while staying firmly rooted.

The pose invites us to trust our inner instincts and navigate life with both strength and fluidity.

Affirmation for Utthan Pristhasana

“I am grounded, open, and adaptable. I release what I no longer need.”