How to Do the Perfect Lizard Pose (Utthan Pristhasana) - Complete Guide

Want to master Lizard Pose — the intense hip opener that deeply stretches the groin and builds flexibility? You're in the right place.

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

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

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