Lizard Pose (Utthan Pristhasana)
At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 5–8 breaths per side
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Common mistakes
You let the front knee cave inward instead of keeping it pressed toward the outer shoulder.
You round the upper back to force the forearms down when your hips are not ready for that depth.
You let the back hip sag and rotate open, which unsquares the pelvis and dilutes the stretch.
You grit through the intensity with a held breath instead of breathing into it.
What to focus on
Put blocks under your forearms if the floor is far — a square, relaxed lizard beats a collapsed deep one.
Keep the pelvis level and heavy; the sink should be felt in the front hip crease and inner thigh, not the knee.
Lengthen the exhales and let each one lower the hips a fraction more.
