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‘uttana‘ = ‘deep stretch’, ‘pristha‘ = ‘back of the body’, ‘asana‘ = ‘posture’
Considered a base pose as Lizard pose variations can be derived from this pose. Practice of this pose in the right way opens the thighs and the hips completely.
Tones the gluteus maximus muscles
Can help to improve the flexibility of your hip ligaments and strengthen the muscles in your legs
Sacral Chakra (Swadisthana Chakra)
Root Chakra (Muladhara Chakra)
1. Start from Adho Mukha Svanasana (Downward Facing Dog Pose), inhale, and bring the left foot close to your palms, placing it on the outside of the left palm on the floor. Exhale completely.
2. Inhaling again, bring the torso downward while expanding the chest almost parallel to the floor while placing the elbows on the floor.
3. With another deep inhalation using the abdominal muscles and the support of the elbows, stretch the hip ensuring the hip is parallel to the floor and not twisted or tilted as you lower and open the inner thighs to deeper.
4. Exhale and bring the face parallel to the floor and give that extra support to the hips by placing the right foot just behind the right elbow. The right foot balances on the toes. The sides of the hips will stretch bringing the pose deeper for hip opening.
5. The stretch at the gluteus maximus helps to open the hips creating more space for flexibility.
6. Remain here in Lizard Pose, feeling the stretch for about 5 rounds, and ensure the weight of the body is distributed evenly, without stressing the hips and the shoulders.
Variation
Lizard pose variation with one knee touching the floor and supporting the pelvis. Also, the elbows are on the floor or block (next variation below).
1. Start from Adho Mukha Svanasana (Downward Facing Dog Pose), inhale and bring the left foot close to your palms, placing it on the outside of the left palm on the floor. 2. Exhale completely, lower the knee of the right leg. 3. Inhaling again, bring the torso downward while expanding the chest almost parallel to the floor while placing the elbows on the floor. 4. Knee and elbows-forearms onto the floor. |
Variation
1. Knee onto the floor and elbows bent and supported with block(s). |
Variation
1. Knees onto the floor and arms extended forward variation. |
Variation
1. Extend the arms with fingertips onto the floor which act like arm extenders, giving you an extra inch. 2. Being on your fingertips activates a lift through the center of the palm, forearm, armpit, and core, giving your torso more buoyancy. |
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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