Modified Lizard Pose (Utthan Pristhasana) with Blocks

Lizard pose (Utthan Pristhasana) opens the hips, hamstrings, and groin while strengthening the thighs and core. It opens the chest, releasing the shoulders and neck, and improves flexibility in the hip flexors.

This is a challenging posture, and propping the forearms on blocks is beneficial for students with slightly lower hip flexibility.

Lizard Pose with Blocks: How to Do it Step-by-Step

Step 1

Place two blocks shoulder width apart near the top of your mat. Begin in Downward Facing Dog. Step your right foot forward to the outside edge of your right hand, so that both arms are to the left of the right leg. Keep your right knee aligned with your ankle.

Step 2

Slowly move the chest down to lower both forearms onto the blocks, keeping the chin lifted and the chest open. Keep the left leg extended and strong. Stay here for 5-10 breaths.

Step 3

To come out, plant your palms on the mat and step back into Downward Facing Dog, then repeat on the other side.