Standing
Lizard Pose
Utthan Pristhasana
A low lunge with both hands on the inside of the front foot, targeting the hip flexors, hamstrings, and groin with a deep, powerful stretch.
- ·Opens hip flexors and hamstrings
- ·Stretches the groin
- ·Strengthens inner thighs
Instructions
- 1Begin in a low lunge with your right foot forward, placing it outside your right hand.
- 2Lower your left knee to the mat and untuck the left toes.
- 3Walk your right foot slightly to the right to widen the stance.
- 4Bring both forearms down to the mat inside your right leg, keeping the elbows under the shoulders.
- 5Press actively through your back heel to lengthen the left hip flexor.
- 6Hold for 5–10 breaths, then repeat on the other side.
Contraindications & precautions
- ⚠Acute knee injury — avoid placing the back knee directly on the mat without adequate padding or modify by keeping it lifted.
- ⚠Hip replacement surgery — deep hip flexion may compromise the prosthesis; practice only with your surgeon's clearance.
- ⚠Groin or hamstring tear — the deep stretch can aggravate active tears; wait until fully healed before attempting this pose.
