Procedure
for Utthan Pristhansana (Lizard Pose):
- Begin in Downward-Facing Dog (Adho Mukha Svanasana). On an exhale, step your right foot forward to the outside (pinky finger) edge of your right hand. Both arms should be to the left of the right leg.
- Lower your left knee down onto the ground and release the top of your left foot. Take a look down to ensure that the right knee isn’t moving past the right ankle, and distribute the weight evenly across both hips.
- Sink your weight down into your hips and check in with your body. If you feel comfortable, lower down onto both forearms. Keep the chin lifted and the chest open.
- To move even deeper into the pose, curl your left toes under and press up into the ball of the left foot. Actively lift the inner left thigh and press the left heel back while reaching the chest forward.
- Remain in your expression of the pose for 5 to 10 breaths. To come out, plant your palms down on the mat and step your right foot back to Downward-Facing Dog, resting there for several breaths before repeating on the other side.
Advantages
of Utthan Pristhansana (Lizard Pose):
- Opens and releases the chest, shoulders and neck
- Opens the hips, hamstrings, groins and hip flexors
- Strengthens the inner thigh muscles on the front leg
- Prepares the body for deeper hip openers such as Pigeon Pose and Hanuman Pose
Therapeutics:
- Hip Problems
- Respiratory disorders
- Neck Pain
- Backache
- Asthma
- Spinal Disorders
- Digestive Disorders
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