Lizard Pose (Uttana Pristhasana)

Lizard Pose is a deep hip-opening lunge that targets the hip flexors, groin, and inner thighs while also building flexibility in the hamstrings of the back leg. It is especially helpful for athletes and those who spend long hours sitting, as it relieves chronic tightness across the front of the hips. From a low lunge, the front foot steps to the outer edge of the mat and both forearms lower toward the ground, deepening the hip opening.

Cues

• Stack your front knee directly over your front ankle and press the outer edge of your foot into the mat.
• Draw your lower belly gently inward to protect your lumbar spine as you sink your hips forward and down.
• Breathe deeply into the back of your ribcage to release tension in the hip flexors with each exhale.
• Keep your back knee pressing into the floor or lift it to engage the back leg more actively.