Utthan Pristhasana (OOT-ahn preesth-AHS-ah-nah)
BENEFITS OF LIZARD POSE
- Opens the hips
- Lengthens the leg muscles including the hamstrings and the quadriceps
- Tones the glutes
- Strengthens the deltoids
- Tones the chest and the core
- Improves focus and determination
SUMMARY OF LIZARD POSE
Lizard Pose, or Utthan Pristhasana, is a powerful hip opener which also happens to lengthen the leg muscles, especially the hamstrings and the quadriceps. It also tones the glutes well, staying in the leg area. When it comes to the upper body, the pose tones the core, the back and the chest, additionally building strength in the deltoid muscles. Maintaining such balance demands lots of concentration and focus hence the Lizard Pose nurtures great amounts of determination in the practitioner.
LIZARD POSE TUTORIAL
1. Begin in tabletop position.
2. Press your heels back for Downward Facing Dog.
3. Lift your left leg up to the sky, keeping your hips square.
4. Place your left food on the outside of your left hand.
5. Come down to your forearms.
6. Continue pressing your right heel back to experience the full stretch.
7. Hold this position for approximately 30 seconds and then exit by moving into Downward Facing Dog. Repeat on the opposite side.
HEALTH BENEFITS OF LIZARD POSE
LIZARD POSE FOR LOWER BODY FLEXIBILITY
Lizard Pose opens the hips to a great extent, making this pose excellent for athletes, people preparing to get into the splits or… anyone willing to work on their flexibility! Moreover, it stretches her leg muscles, especially the hamstrings and the quadriceps hence undoubtedly is the Lizard Pose a full packet.
LIZARD POSE FOR TONED GLUTES
Having done strength workout, it is always good to work on toning afterwards. The Lizard Pose affects all of the three gluteal muscles.
LIZARD POSE FOR TONED CORE
Lizard Pose requires maintaining a straight back and an aligned core in a demanding position, stabilizing its structures and strengthening the regional muscles. Thus, the pose excellently tones the core and the back on all levels.
LIZARD POSE FOR FOCUS AND DETERMINATION
Holding the Lizard Pose demands a lot of concentration and intention what finds its reflection on its mental side. The pose nurtures one’s determination to take on tasks and actions which is especially useful if one has to deal with a long – term project or a goal.
Contraindications & Cautions
- Leg/knee/hip/back/neck/arm injury
- Severe lower back pain
Modifications & Deepening the Pose
LIZARD POSE FOR A DEEPER LEG AND UPPER BODY STRETCH
Starting from the standard Lizard Pose, place the knee of the extended leg on the ground and bend it, bringing the shin up to an erect position, the foot lengthened. Reach the analogical arm back and grab the shin’s ankle, arching the back appropriately. Enjoy a deeper hip opening as well as a deeper leg and upper body stretch.
LIZARD POSE BALANCE VARIATION
Starting from the standard Lizard Pose, place the knee of the extended leg on the ground and bend it, bringing the shin up as close to the thigh as possible, the foot lengthened. Lower your torso closer to the ground while reaching the analogical arm forward so that the spread fingers of its hand touch the ground as far as possible. Thread the second arm under the hip of the front leg to grab the dorsum of the foot of the opposite leg. Stabilize the pose by adjusting the torso level above the ground.