Lizard Pose (Utthan Pristhasana)

Step one foot to the outside of your same-side hand in a low lunge, lower your back knee to the floor, and sink your hips toward the ground for a deep hip flexor and groin stretch. Alternate sides.

45s each sideAdvancedLyingNo equipment

How to do the Lizard Pose (Utthan Pristhasana)

Step one foot to the outside of your same-side hand in a low lunge.
Lower your back knee to the floor.
And sink your hips toward the ground for a deep hip flexor and groin stretch. Alternate sides.

What it targets

Primary muscle groups: Hips, Quads, Hamstrings.

Commonly included in conservative-care programs for: Hip Bursitis, Lower Back Pain.

Body Fix walks you through the Lizard Pose (Utthan Pristhasana) with a guided timer, demo video, and progressions. Free on iOS.

Download Body Fix

This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.