| Sanskrit | Utthan Pristhasana (OOT-tan preesth-AHS-uh-nuh) (उत्तान पृष्ठासन) |
| Which means | Utthan = Stretching out / Pristha = Again of the physique / Asana = Pose |
| Sort | Intermediate, hip opener, deep stretch |
| Stage | Intermediate |
| Anatomy | Hips, hamstrings, quadriceps, groin, arms, shoulders, backbone, core |
| Different Names | Lizard Pose |
Lizard Pose, or Utthan Pristhasana, is an intermediate yoga posture that deeply stretches the hip flexors, hamstrings, and quadriceps. It’s identified for its intense hip-opening advantages, making it ideally suited for these seeking to enhance decrease physique flexibility and power. Regardless of its difficult nature, this pose provides quite a few advantages that appeal to many yoga practitioners.
To enter Lizard Pose, begin in Downward-Going through Canine, then the 1st step foot ahead outdoors the corresponding hand and decrease your forearms to the ground. The opposite leg ought to stay prolonged with toes firmly pressed into the bottom. This place not solely opens the hips but in addition enhances flexibility within the legs, arms, and shoulders whereas firming the backbone, core, and chest muscle tissues.
For learners who discover the complete expression of Lizard Pose difficult, there are simpler variations that may assist construct power and adaptability over time.
Which means
The time period Utthan Pristhasana comes from Sanskrit, the place “Utthan” means “stretching out,” “Pristha” means “again of the physique,” and “Asana” means “pose.” The identify displays the pose’s deal with stretching and opening the again of the physique, notably the hips and groin.
The English names, Lizard Pose or Gecko Pose, are impressed by the posture’s resemblance to a lizard sprawled on the bottom. This place mimics the best way a lizard stretches out its physique, selling flexibility and rest within the decrease physique.
Lizard pose follow information
Lizard Pose (Utthan Pristhasana) requires cautious alignment and gradual development. Start in Downward-Going through Canine, then the 1st step foot ahead and decrease your forearms to deepen the stretch. Observe these directions to realize the pose safely and successfully.
Preparatory poses
Methods to do lizard pose(steps)
- Start in Downward-Going through Canine (Adho Mukha Svanasana).
- Step your proper foot ahead between your arms, putting it outdoors the proper hand.
- Decrease your forearms to the bottom, maintaining them parallel.
- Use a block for help if wanted.
- Prolong your left leg straight again, urgent the toes into the bottom.
- Press your proper knee outward and decrease your hips in the direction of the ground.
- Maintain the pose for 30 seconds to 1 minute, respiratory deeply.
- To launch, carry your forearms and step your proper foot again to Downward-Going through Canine.
- Repeat on the opposite facet by stepping your left foot ahead and following the identical steps.
Precautions
- Keep away from when you’ve got wrist or shoulder points; use props for help if wanted.Use blocks or a bolster when you’ve got tight hips or discover it difficult to decrease your forearms.
- Hold your again leg lively to stop decrease again pressure.
- Place a folded blanket or cushion underneath your knee when you’ve got knee sensitivity.
- Ease into the pose to keep away from overstretching.
- Seek the advice of a healthcare supplier or skilled yoga trainer if pregnant or when you’ve got particular well being circumstances
Contraindications
- void when you’ve got an harm within the ankle, knee, hip, or again.
- Don’t follow in case you are recovering from current surgical procedure.
- People with irregular blood stress ought to seek the advice of a healthcare supplier earlier than trying the pose.
- Skip the pose when you’ve got dislocated shoulders or a hernia.Keep away from training with a heavy head or extreme neck points.
Observe-up Poses
Variations
- Utthan pristhasana variation- From inclined place cross your arms underneath your chest. Hold the legs straight and barely aside. Elevate the trunk and bittocks balancing the physique in your knees and elbows. Lastly, carry your chin and chest to the ground behind the arms.
- Twisted Lizard Pose- It is a bit difficult posture. After attaining the lizard pose, tilt your ahead outwards opening the knee to the proper. Bend your again knee and attain your left squeezing it in the direction of the buttocks.
- Flying lizard pose- The forearms and entrance heel are raised from primary the lizard pose. The entrance leg is then wrapped across the corresponding elbow off the ground. The elbows are bent at 90 levels, shifting the load on palms carry the again leg off the ground with toes pointing backward.
- Lizard pose arm variation- With the left heel lifted and toes on the bottom carry the left hand to your again. Sustaining the balancing on the entrance foot and again toes slide the proper shoulder underneath the entrance knee grabbing the left wrist..
Modifications
- Yoga blocks – In case you are discovering it troublesome to succeed in the ground whereas holding the pose, then, place a block underneath every hand or forearm. It will ease the pose and nonetheless preserve the stretch.
- Alternatively, you’ll be able to place the ahead foot on the block. It would enhance the stretch on the hips and internal thigh.
- Place a folded towel underneath your again knee to enter the pose with none discomfort within the knee.
Advantages lizard pose (Utthan Pristhasana)
Lizard Pose (Utthan Pristhasana) enhances hip and hamstring flexibility, strengthens the core and shoulders, and stimulates key vitality chakras. It additionally helps reproductive well being, making it a beneficial addition to your yoga follow. Incorporate Lizard Pose to enhance total well-being and bodily efficiency.
- Promotes flexibility of chest and hips: Lizard Pose actively stretches the hips and chest, increasing the muscle tissues in these areas. This enhances flexibility within the glutes, hamstrings, and chest, contributing to total power and mobility in each the higher and decrease physique.
- Tones the Stomach Muscle tissue: In Lizard Pose, the core muscle tissues are actively engaged to keep up steadiness, which stimulates and strengthens the belly muscle tissues. This engagement helps in firming the core and will be useful for lowering stomach fats.
- Improves Reproductive Well being: Lizard Pose positively impacts the pelvic area by stretching the groins, which helps cut back stress hormones on this space and enhances blood circulation to the reproductive organs. This will promote total reproductive well being. A 2019 research incorporating Utthan Pristhasana confirmed constructive and enhanced leads to bettering sexual efficiency.
- Helps in Releasing Toxins: Common follow of Lizard Pose helps the physique’s cleansing system by stimulating inside organs such because the kidneys and liver. This pose promotes hormonal steadiness and aids within the pure cleansing course of.
- Strengthens the Backbone and Shoulders: Lizard Pose helps preserve an elongated backbone, which helps spinal integrity and supplies a deep stretch. The shoulders, which bear the physique’s weight throughout the pose, are strengthened and their endurance is elevated.
- Enhance physique steadiness: This asana enhances the flexibleness of the hamstrings and hip muscle tissues. Moreover, it boosts focus, which in flip improves total physique steadiness.
- Stimulates the Power Chakras: This posture stimulates three key physique chakras: Swadhisthana (sacral), Manipura (photo voltaic plexus), and Anahata (coronary heart). By partaking the muscle tissues across the torso, navel, and chest, Lizard Pose prompts and balances these vitality facilities.
Conclusion
Lizard Pose (Utthan Pristhasana) is a robust intermediate yoga posture that provides a variety of advantages for each physique and thoughts. It performs an important function in enhancing hip flexibility, strengthening the core, and bettering total steadiness. By incorporating this pose into your routine, you’ll be able to successfully put together for extra superior postures and expertise vital good points in your follow.
Lizard Pose not solely deepens your stretch but in addition helps a extra balanced and strong yoga follow. Embrace the challenges of this pose to raise your yoga journey and obtain higher bodily and psychological well-being.