Lizard Pose (Utthan Pristhasana) Benefits, How to do

Utthan Pristhasana (Lizard Pose) is a complex practice that stretches and strengthens the inner hamstrings and groin while training the body to perform deeper hip openers. It is essential to focus on your breathing while performing this exercise. To discuss its advantages, procedures, and safety, read further. The benefits of the lizard pose include deep hip opening, improved flexibility, and better lower-body strength.

Utthan Pristhasana (Lizard Pose) is an excellent posture which balances the upper and lower body. It offers a very balanced stretch to the outer and inner hips. This is also another pose that removes strain and eliminates discomfort. It is referred to as Surya Mudra and is the symbol of health, life and the cycle of the sun. This is an excellent mudra that can be used to revitalize energy, stimulate metabolism and reduce stress.

Yoga Poses Lizard Overview

The lizard pose is also referred to as utthan pristhasana. It is one of such ancient poses which have been applied for decades to open the pelvic region naturally. It assists in the relaxation of the muscles of the pelvic region, particularly the hips and contributes to their strength and flexibility. Yoga pose, the lizard, is a powerful stretch that targets the hips, groin, and hamstrings.

This pose is an indication of the ancient interpretation of yoga which relied on assisting the human body in terms of extreme mobility and primal movements. The pose is also applied to remain in touch with the ground. One of the grounds favoured in yoga. Now we will speak about this very pose.

Utthan translates to extended or a means of stretching, and pritha translates to the back part of the body, and asana translates to posture. All of them converge to create a meaning that a yoga pose assists in stretching the back of the body. This pose is elongated. This is a beautiful pose that helps to keep one down to earth and in touch with the mother earth.

Practising the lizard position regularly helps release tension and increase mobility in the lower body. In this blog, we are going to know all about this special yoga pose, as we are going to talk about its origin. We shall know its advantages, the precautions and adjustments that will aid in the practice of the correct type of uddhana pristhasana, the precautions and modifications which are to be undertaken during the practice and much more details about uddhana pristhasana.

How to do Utthan Pristhasana?

• Take your position in the Downward-Facing Dog: You can start with the position of the downward-facing dog.
• Step Forward: Breath in and press your right foot forward to the outer side of your right hand and place your forearms on the mat next to your right leg.
• Posture Your Legs: Bend your right leg at a 45-degree angle and straighten the left leg.
• Keep Your Head Straight: Keep your head straight without bending either upwards or downwards. Maintain the straight position of the spine and do not allow the chest to slump on the floor.
• Hold the Pose: Maintain the posture between 30-60 seconds; breathe heavily.
• Come out of the Pose: To come out of the pose, take your right foot back and come back to the downward-facing dog pose.
• Alternate Foot Position: Do this pose in the left foot forward as well.

Lizard Poses Common Mistakes

There are some common mistakes that you should avoid while practising the Lizard pose.

1. Your breathing is paused

Move slowly as you pass through Lizard Pose. When you find yourself holding your breath anywhere then stop and focus. In case you are not sure where to breathe or you tend to forget to breathe, you should ask your yoga teacher to demonstrate some breathing awareness exercises. Uttthan Pristhasana is an effective yoga pose for enhancing hip flexibility and spinal stability.

2. You're forcing your hips open

Although Lizard Pose is an intermediate-advanced level pose, this does not imply that you desire to stretch your body beyond its capacity. When using hip openers, in particular, you should pay attention to your body and move slowly.

Although the Lizard Pose can be a deep stretch, you must move slowly to this stage of practice to prevent strain. Flexibility in your hips may require time and regular exercise. In case you are naturally flexible already, you will have to make sure you remain particularly attentive and restrained to prevent harm.

3. You are comparing yourself to other people

This is a trap that you can easily fall into regardless of the type of pose you are posing in, but it can be particularly counter-productive when you are posing in poses that require your special body and innate flexibility. When you go to a yoga class, you might be staring at other people and feeling guilty when they appear to be capable of learning the pose immediately or without adjustments.

Keep in mind: Even with numerous poses, particularly the ones that involve Lizard Pose, each of us has a varying amount of natural pelvis flexibility and structure. Lizard Pose may come naturally to some individuals and some people might require time and constant practice before they can feel the difference.

There is nothing wrong with requesting a change when you require it. Doing the pose in a way that is safest and most effective for you is much better than jeopardizing your body and the entire yoga practice by attempting to meet the demands of another person.

Safety and Precautions

As usual, it is always good to consult your physician before joining any new exercise class, workout, or yoga program. Lizard Pose belongs to a more advanced yoga, and hence it is also advisable to consult your teacher prior to attempting it on your own.

Individuals with some ailments, injuries, or those who have gone through an operation might not want to undertake the Lizard Pose. You can avoid the pose when:

• You have sciatica or other problems with your lower back.
• In case of a wound on the wrist or hand.
• You are having a recovery surgery on your neck, knees, feet, hips, arms or hands.
• You experience instability or weakness of your shoulders, forearms, wrists or hands.

Numerous yoga exercises are safe and may be helpful during pregnancy. Discuss with your yoga instructor ways to make the Lizard Pose comfortable to you during your prenatal yoga practice, including the use of props.

Also Go Through:- Chandrabhedi Pranayama

Physical Benefits of Utthan Pristhasana

This is also called the Utthan Pristhasana and it adds physical advantages to the body to a great extent. The advantages that it has for the practitioners are some of the best and they include:

1. Hip mobility

Various yogic exercises take this posture as a hip opener. It is also a hip flexor and that will help in lending the stiffness that may be brought about by long sitting hours or hectic schedules. It also enhances the hip joint movement. It is also a hip rotator and tightens the groin.

2. Vitality enhancer to the lower body

Utthan Pristhasana assists in tightening the gluteal muscles. It also aids in the stabilisation of the muscles in the pelvic area. It is also known to enhance the work of the quadriceps and hamstrings. It aids in ensuring a wonderful balance in the body and aids and builds the lower body.

3. Better posture

The pose is also applicable in enhancing the body position. This pose aids in lengthening the spinal cord that consequently aids in enhancing the posture by opening the front body. It also lessens the compression in the lower body, which guarantees an improved posture.

4. A good stretch

The Utthan Pristhasana is associated with the stretching effects. It offers a beautiful stretch to the hamstrings. It tightens the calf muscles as well. This is a stretch that assists in stretching the muscles and getting the body ready to do different forms of forward bends and poses which involve splitting.

5. Good knee support

This posture is best for enhancing the well-being of different joints, more so the leg part. Utthan Prishtasana assists in the strengthening of the ankle region and the knee joint. It is actively applied by other athletes and active practitioners to enhance the health of the joints.

6. Good pelvic health

This pose also contributes to the enhancement of the blood flow in the area of the pelvis. This, in its turn, assists in the decrease of the tension in the lower body and the pelvic area. This is a yoga posture that assists in enhancing the performance of the lower abdomen.

7. Preparatory Pose

Utthan Pristhasana is a pose that is used to prepare for some other higher levels of asanas, such as Hanumanasana, pigeon poses, and deep lunges, among other advanced yoga poses.

Final Words

This is as far as Utthan Pristhasana was concerned. Utthan Pristhasana is a very powerful pose which assists in toning the lower parts of the body, enhancing reproductive health as well as massaging and improving the functioning of the abdominal region and organs. This pose can be traced back to the traditional practice during the ancient period and has been developed to support modern life.

This pose will make you very flexible, inner strong, have good posture and great body alignment as you will practice the same pose in your day-to-day practice. In addition to the physical advantages, this pose is also credited with eliminating stress and guaranteeing an excellent inner peace. This pose aids in self-discovery and enhances your health holistically.

Frequently Asked Questions