Lizard Pose
Utthan PristhasanaA deep low lunge with both hands inside the front foot. Loads the front hip into flexion and external rotation while the back hip flexor lengthens.
- 01From a lunge, walk the front foot to the outer edge of the mat and turn the toes out slightly.
- 02Bring both hands to the inside of the front foot, on the floor or on blocks.
- 03Lower the back knee to the mat, padded with a blanket, or keep the back leg lifted for more intensity.
- 04Lower onto the forearms if the hips allow, keeping the front knee tracking over the foot.
- 05Hold eight to fifteen breaths, then change sides.
- 01Blocks under the hands until the forearms are honestly available.
- 02Press the front foot down so the knee does not cave.
- 03Lengthen the back thigh away from the front foot.
- 01Letting the front knee collapse inward, which loads the medial knee instead of the hip.
- 02Dropping the chest to the floor while the hips stay high, which fakes depth without opening anything.
- 03Sagging the lower back with the back leg lifted, which grinds the lumbar spine to gain a few degrees.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.