Perfect Lizard Pose (Utthan Pristhasana) Technique
Lizard Pose (Utthan Pristhasana) is a deep hip opener that provides an intense stretch for the hip flexors, groin, and hamstrings. This pose is particularly beneficial for athletes who need hip mobility for running, cycling, or sports requiring lateral movement. The pose can be quite intense, so it's important to approach it mindfully and use props as needed. ChAIron's AI coaching ensures safe progression, proper alignment, and optimal stretching technique.
Step-by-Step Form Guide
- Low Lunge Start: Begin in low lunge with right foot forward
- Widen Front Foot: Step right foot to outer edge of mat, wider than hip
- Lower to Forearms: Place both hands inside front foot, lower to forearms
- Adjust Back Leg: Slide left knee back, straighten leg if comfortable
- Breathe and Hold: Relax into stretch, breathe deeply, hold position
Common Mistakes to Avoid
- Forcing the stretch too aggressively
- Allowing front knee to collapse inward
- Sinking weight into forearms instead of supporting with legs
- Holding breath during the intense stretch
- Not using props when flexibility is limited
- Staying in pose too long without building up gradually
AI Coaching Benefits
ChAIron's computer vision analyzes your Lizard Pose alignment in real-time, providing instant feedback on:
- Front foot positioning and knee alignment
- Hip opening angle and progression
- Spine alignment and chest position
- Back leg position and engagement
- Weight distribution and support
Benefits of Lizard Pose
- Deeply stretches hip flexors and groins
- Opens tight areas from sitting or cycling
- Improves hip mobility for sports performance
- Releases tension in lower back
- Prepares hips for deeper poses
- Enhances flexibility and range of motion
Modifications and Variations
- Blocks Under Forearms: Elevate forearms on blocks for easier access
- Blanket Under Knee: Cushion back knee with folded blanket
- Hands on Floor: Keep hands on floor instead of lowering to forearms
- Twisted Lizard: Add spinal twist by lifting one arm toward ceiling