Flying Lizard Pose (Uddayana Uttana Pristhasana)

Flying Lizard is a demanding arm balance that begins from a deep low lunge, with the front leg hooking high over the corresponding upper arm while the back leg extends straight behind as the body lifts off the mat. It simultaneously opens the hips and groin, strengthens the arms and wrists, and develops exceptional core control to keep the body elevated and horizontal. The gaze reaches forward, creating a sense of flight as both the hip-opening and arm-balancing demands converge in one dynamic shape.

Cues

• Plant the hands shoulder-width apart and hook the front knee as high up the upper arm as possible before shifting your weight forward.
• Squeeze the inner thigh of the front leg against the arm to create a locked, stable connection point.
• Extend through the heel of the back leg to activate the hamstring and help counterbalance the body's weight.
• Keep the elbows bent at roughly ninety degrees and the core braced as you lean forward to hover off the ground.