Lizard Lung

Lizard Lunge , or Utthan Pristhasana , is a powerful hip-opening yoga pose that stretches the hips , hamstrings and glutes . It is a great exercise for releasing tension in the hips and lower back, and it prepares the body for more advanced poses. This position is perfect for improving flexibility and strength in the lower body.

Correct Form and Technique

Follow these steps to perform the Lizard Lunge :

  1. Begin in Downward Facing Dog (Adho Mukha Svanasana), then lift your right foot into the air.
  2. Take a big step forward with your right foot and place it outside your right hand, so that you end up in a wide lunge.
  3. Lower your left knee to the mat, and lower your elbows toward the floor for a deeper stretch.
  4. Let your hips sink low, and keep your back long. If the elbows do not reach the floor, use blocks for support.
  5. Hold the position for a few breaths, then switch sides.

Common Errors

Here are some common mistakes to watch out for in Lizard Lung :

  • Sinking in the hips: Avoid "falling" into the position; activate the muscles in the hips and keep the back long.
  • Knee in front of the ankle: Make sure the front knee is directly over the ankle to avoid overloading.
  • Overextended shoulders: Don't let your shoulders sag too much. Keep them actively lifted, especially if you're on your elbows.

Modifications and Variants

If you find the Lizard Lung challenging, try these mods:

  • Use blocks: If you can't reach the floor with your elbows, use blocks to provide support.
  • Bend the back knee: If you want to reduce the intensity, rest the back knee on the mat, and place a blanket under it for comfort.
  • Deeper Hip Opener: For a more advanced variation, you can bend your back knee and grab your foot with your opposite hand for a deeper stretch.

Number of Repetitions and Sets

Hold Lizard Lung for 5-10 breaths per side, and repeat 2-3 times . Focus on breathing deeply and opening up your hips as you extend your lower body.

Breathing technique

Use deep breaths to help you go deeper into the pose:

  • Inhale to lengthen the spine.
  • Exhale as you let your hips sink deeper towards the floor.
  • Focus on deep, calm breaths to release tension in the body and gradually open the hips.
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