Our hips are essential for our daily functioning: They help us walk, stand, and sit comfortably; they can store our trauma; they provide a stable base for our spine. Because of these important functions, our hips can become tight and tense. Lizard pose in yoga can be the perfect feel-good hip opener they need.
Lizard pose gets its name because of its resemblance to a lizard crawling. According to Desi Bartlett, a registered yoga teacher and creator of desibodymind.com, the pose mimics the movement of a lizard with its front leg crawling forward and the back leg resembling a tail. The arms and hands can also take on lizard-like positions, enhancing the experience of the pose.
Experts like Andrew Pyo, Desi Bartlett, and Tamika Caston-Miller recommend incorporating Lizard pose into your yoga practice. This pose, known as utthan pristhasana in Sanskrit, offers numerous benefits beyond just hip opening. It teaches adaptability, breath control, and grounding. Lizard pose also helps lengthen hip flexors, release muscular and emotional tension, and improve kinesthetic awareness.
When practicing Lizard pose, it’s important to prioritize your spine, create space at your hip joints, and protect your neck. Various modifications and variations of the pose can make it more accessible or intensify your practice. Make sure to approach the pose mindfully and with curiosity to reap its full benefits.
How to do Lizard Pose in Yoga
Start in a table-top position on your hands and your knees. Step your right foot to the outside of your right hand. Lower your elbows down to the mat or a block. Reach your chest towards your chin while squeezing your right inner knee towards your shoulder. Remain in the pose for 8 breaths. To come out, press up to straight arms and return to table-top before switching to the left side.
Lizard Pose Variations
One variation of Lizard pose is to keep your arms straight rather than lowering down to your elbows. This modification can make the pose more accessible and reduce strain on the hips and legs. You can also use blocks under your hands for added support. Hold this modified pose for 5 to 7 breaths before switching sides.
