Lizard Pose
MobilityStretchingBalanceWarm-up
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Body Part: Legs
Description
Lizard Pose, or Utthan Pristhasana, is a yoga posture that targets the hip flexors, hamstrings, and quadriceps. It enhances flexibility in the hips and groin while also strengthening the core and improving balance.
How to Perform
- Begin in a downward-facing dog position with your hands and feet on the mat.
- Step your right foot forward to the outside of your right hand, aligning your knee over your ankle.
- Lower your left knee to the mat and slide it back slightly to extend your leg.
- Keep your hands on the mat or lower onto your forearms for a deeper stretch.
- Hold the pose for several breaths, keeping your gaze forward or down.
- To release, press back into downward-facing dog and repeat on the other side.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Ensure your front knee is aligned over your ankle to avoid strain.
- Engage your core to maintain stability and support the lower back.
- If lowering onto forearms is challenging, use yoga blocks for support.
- Keep your back leg active by pressing the top of the foot into the mat.
- Focus on deep, even breathing to help relax into the stretch.
Common Mistakes
- Hands placed too far forward, reducing stability and engagement.
- Front knee collapsing inward, straining the knee joint.
- Back leg not extended fully, limiting hip flexor stretch.
- Hips lifted too high, decreasing stretch effectiveness.
- Shoulders hunching, causing tension and misalignment.
- Neck craned forward, leading to strain and discomfort.
- Core not engaged, resulting in loss of balance and support.
- Breath holding, reducing oxygen flow and relaxation.
Recommended Exercises
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