How to Do Utthan Pristhasana Pose | Lizard Lunge Pose

Lizard Pose is one of those delicious, deep openers that we just love to include in our practice. It’s a brilliant way to target the hips and hamstrings, offering a deep release that feels both challenging and incredibly rewarding. Whether you’ve been sitting all day or you’re looking to add some juicy stretching to your routine, this pose meets you right where you need it.

We love how versatile this pose is—you can keep it active and energising, or slow it down for a more restorative feel. It’s all about listening to your body and finding the version that feels best for you today. There’s no need to rush or push; it’s simply about breathing into the space you’re creating.

In this guide, we’ll walk you through how to feel into your Lizard Pose with ease and mindfulness.

How To Do Utthan Pristhasana (Lizard Lunge Pose)

Step into your lunge
Start in your Downward-Facing Dog, taking a moment to ground through your palms and find your breath. When you’re ready, inhale and step your right foot forward to the outside of your right hand.

Lower the back knee
Gently lower your back knee down to the mat. You can keep your back toes tucked or untuck them—whatever feels more stable for your body. If your knee feels a bit sensitive, feel free to slide a folded blanket underneath for extra cushioning.

Create space for hips
Walk your right foot toward the outer edge of your mat and let your toes turn out slightly. This creates more space in the hips. You can keep your hands flat on the mat, or if the floor feels a bit far away, place your hands on yoga blocks to bring the earth up to you.

Find your depth
If it feels good and you want to go a little deeper, you might explore lowering your forearms down to the mat or onto your blocks. Keep your spine long and your chest reaching forward rather than rounding through the back. In Yin Yoga, we might stay here for 3-5 minutes to really settle in.

Breathe and switch sides
Take a few deep, nourishing breaths here, feeling into the stretch in your hip flexors. When you’re ready to come out, press back into your hands and step back to Downward-Facing Dog before swapping over to the left side.

The Benefits of Utthan Pristhasana (and Yoga in General)

Lizard Pose is a powerhouse for opening up the hips, groin, and inner thighs. By gently stretching these areas, we can release the physical tension that often builds up from sitting at desks or long commutes. It also builds a lovely sense of stability in your legs and core, helping you feel grounded and strong in your lower body. Beyond the physical, this pose is amazing for your digestive system and can even help soothe a niggly lower back.

On a deeper level, we often say that we store our emotions in our hips. Stepping into Lizard Pose allows us to breathe into those tight spots and create space for emotional release. It’s a wonderful way to quiet the mind and practice being fully present with whatever sensations arise. If you’re feeling a bit frazzled, the focus required here helps to calm the nervous system and bring you back to a state of inner harmony.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating the space to listen to your body and honouring exactly where you are in this very moment.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Eka Pada Rajakapotasana Pose | King Pigeon
• How to Do Arivrtta Anjaneyasana Pose | Revolved/Twisted Lunge Pose
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla