10 Benefits of Lizard Pose (Utthan Pristhasana)

Welcome all to our Rishikesh Yog Dham blog. today we will discuss 10 benefits of Lizard Pose. The Lizard Pose, also known as Utthan Pristhasana in Sanskrit, is a powerful yoga asana that offers a multitude of benefits for both the body and mind. It’s a lunge-like posture that targets the hips, legs, core, and shoulders, making it a well-rounded addition to any yoga practice. But Lizard Pose goes beyond just physical benefits. It can also be a doorway to stress reduction, improved focus, and even emotional release.

Whether you’re a seasoned yogi or a curious beginner, incorporating Lizard Pose into your routine can be incredibly rewarding. Let’s delve into the 10 key benefits you can expect to reap from this dynamic pose:

1. Deep Hip Opening

One of the most prominent benefits of Lizard Pose is its ability to open up the hips. The pose stretches the psoas major, a muscle that connects your hip to your spine, and the hip flexors, which can become tight from sitting for long periods. This deep stretch improves the range of motion in the hips, promoting better flexibility and reducing tightness that can lead to lower back pain.

2. Enhanced Flexibility

Lizard Pose doesn’t just target the hips. It also stretches the inner thighs (adductors), quadriceps, hamstrings, and calves. As you hold the pose and breathe deeply, you’ll feel a gentle lengthening throughout your entire lower body. This increased flexibility translates into better performance in other activities, improved posture, and a reduced risk of injuries.

3. Strengthens Leg Muscles

Benefits of Lizard Pose (Utthan Pristhasana)
Benefits of Lizard Pose (Utthan Pristhasana)

Don’t be fooled by the lunge-like position; Lizard Pose is a great way to build strength in your legs. The pose engages the quadriceps in the front thigh, the hamstrings in the back, and the glutes, creating a powerful foundation for your lower body. Additionally, holding the pose isometrically (without movement) strengthens the core muscles that help maintain proper alignment.

4. Improves Balance and Stability

Lizard Pose requires you to maintain a stable base with one leg forward and the other back. This challenges your balance and proprioception (body awareness). The more you practice the pose, the better your body will become at finding and holding its center. This improved balance translates into better coordination in everyday activities and a reduced risk of falls.

5. Opens the Chest and Shoulders

Benefits of Lizard Pose (Utthan Pristhasana)
Benefits of Lizard Pose (Utthan Pristhasana)

While the focus is often on the lower body, Lizard Pose also offers a gentle stretch for the chest and shoulders. As you reach your torso forward, you open the chest cavity, allowing for deeper and more relaxed breathing. The pose also stretches the shoulders and upper back, helping to release tension and improve posture.

6. Increases Blood Flow

Holding Lizard Pose with proper alignment encourages healthy blood flow throughout the body. This increased circulation brings fresh oxygen and nutrients to the targeted muscles and joints, promoting healing and reducing stiffness. Improved circulation can also benefit your internal organs and boost your overall energy levels.

7. Aids in Digestion

Benefits of Lizard Pose (Utthan Pristhasana)
Benefits of Lizard Pose (Utthan Pristhasana)

The gentle twisting motion of the torso in Lizard Pose can stimulate the digestive organs, promoting better digestion and elimination. This can help alleviate symptoms of constipation, bloating, and indigestion. Additionally, the improved blood flow to the abdominal area can further support digestive health.

8. Strengthens the Core

Lizard Pose engages the core muscles isometrically, meaning they contract to maintain stability without movement. This isometric action strengthens the deep core muscles that support your spine and pelvis, leading to better posture and improved stability in other yoga poses and daily activities.

9. Reduces Stress and Anxiety

Benefits of Lizard Pose (Utthan Pristhasana)
Benefits of Lizard Pose (Utthan Pristhasana)

Lizard Pose can be a powerful tool for stress reduction and anxiety relief. The deep stretches and mindful breathing promote relaxation in the body and mind. As you focus on your breath and hold the pose, you can release tension and quiet the mind, allowing stress and worries to melt away.

10. Enhances Focus and Concentration

Holding Lizard Pose requires focus and concentration on maintaining proper alignment and deep breathing. This focus can translate into improved concentration in other areas of your life. The calming effect of the pose can also enhance mental clarity and make it easier to stay present in the moment.


The benefits of Lizard Pose extend far beyond just physical improvements. It’s a holistic practice that can enhance your physical strength, flexibility, and balance while promoting mental clarity, stress reduction, and emotional well-being. Whether you’re looking to improve your yoga practice or simply seeking a way to unwind and de-stress, incorporating Lizard Pose into your routine can be a transformative experience.

FAQs About Benefits of Lizard Pose

1. Is Lizard Pose difficult?

Lizard Pose can vary in difficulty depending on your current flexibility. Beginners might find the full expression challenging. However, with modifications like block placement or a staggered stance, it’s accessible to most.

2. What are some common mistakes to avoid in this Pose?

The most common mistakes are letting your front knee cave inward, hyperextending your lower back, hunching your back, or forcing your chin to your chest. Focus on proper alignment for optimal benefits and injury prevention.

3. Can Lizard Pose help with tight hamstrings?

Yes! Lizard Pose stretches the entire back of your leg, including the hamstrings. Holding the pose with a straight back leg will provide a deep stretch for these often tight muscles.

4. How long should I hold Lizard Pose?

Aim to hold Lizard Pose for 30 seconds to 1 minute per side. As you become more comfortable, you can gradually increase the hold time. Remember to listen to your body and come out of the pose if you experience any pain.

5. Are there any contraindications for Lizard Pose?

If you have any knee injuries, recent hip surgery, or severe lower back pain, it’s best to avoid Lizard Pose or consult with a doctor or yoga therapist before practicing.