Yoga for the Moon Phases - Lizard Pose

Lizard Pose

This deeply stretching pose, known as Utthan Pristhasana in Sanskrit, keeps us close to the ground, and encourages us to stay for a while to go a little deeper, and let go of what holds us back. All perfect directions for the time of the new moon. This is a deep hip bend and leg stretch which can feel challenging, but which supports introspection and inner focus. As always though, we will look at options so we can reap the benefits of the pose, if the more traditional version is too demanding for any reason.

Lizard Pose

The pose takes us into a deep lunge with the front foot placed wide to help open the hip out to the side too. The hands and forearms provide a grounding presence, supporting and reminding us of the earth beneath us. The gaze falls down to the earth keeping us focused and more reflective than poses where we are looking outward. Strength and determination are involved to keep the back knee straight, whilst we learn to release inner tensions and resistance in the hips and pelvis, easing deeper into the pose.

Physically, the pose primarily improves flexibility in the hips and inner thighs but it also works our leg muscles – both strengthening and stretching the quads, hamstrings, calves and the glutes, as first one and then the other leg extends back, whilst the opposite leg works as a support. The psoas muscles which run from the lower back through the pelvis to the top of the thigh are deeply stretched and strengthened as we take the pose on one side and then the other, and the muscles in the back, chest, shoulders and arms are stretched and strengthened as we lengthen through the spine and find a long line from the back heel to the crown of the head, like a lizard stretched out on a rock.

How to find Lizard pose

We can come into this pose from another lunge, such as Crescent Moon or Low Lunge, or from Downward-Facing Dog or Three Legged Dog pose. Taking the side illustrated in the photos, step the left foot far forward towards the front of the mat, and bend the front knee deeply to place both hands on the ground towards the front of the mat, fingers spread wide, and knuckles pushing down for support. Take the front foot outside the left hand, or move the hand to the inside of the foot, and then wriggle the foot far out to the side of the mat, toes facing forward. The back leg is at full stretch with the knee straight, toes on the mat, heel off the ground and reaching up toward the sky. The pelvis is heavy in this pose; let it drop down towards the ground; use blocks under the hands to help facilitate this if needed. If you find the front knee is forward of the ankle then wriggle the foot forward so the knee is over or behind the ankle. You can remain here with the hands down and the arms straight helping to support the body, or in your own time you can lower first one then the other forearm down to the ground, wrists and hands flat, fingers forward, elbows under shoulders. The neck is long, shoulders away from the ears, and the head is in line with the spine.

Hands down variation

All the while, the hips and pelvis are a key focus, as we gradually overcome the innate desire to contract and pull the hips away from the ground. Keep letting the hips be heavy, and allow the whole pelvis to drop down and diagonally forward towards the earth. It can really help to let a sigh escape as you release the muscles deep within the body and sink further into the stretch. This release may find the pelvis moving forwards as well as downwards so keep an eye on the front knee and move the foot forwards as needed.

Other Options 

This is a very deep stretch offering significant flexibility in the hips, but we can choose to take variations to find what works best on any given day.

It is always possible to leave the hands on the floor, or on blocks if the floor seems a long way away, rather than lowering down onto the forearms. It is often nice to stay on the hands to start with anyway, to help give time to let go and allow the pelvis to sink down more fully.

Another option is to allow the back knee to bend, lowering it down to the ground, and untucking the toes of the back foot.

Lizard pose with back knee down option

If you are almost able to lower the forearms but that is still a little out of reach, you can place blocks under the length of the forearms to bring the ground a bit closer.

If you have found Lizard pose down on the forearms, and the hips are really released, then you can explore the variation of wrapping your left arm under and around the front left leg – the shoulder will need to be really low inside the knee before trying this – if it is, thread the hand and arm through under the thigh and wrap it around the calf with the hand on the foot.

Arm under calf bind option

If Lizard pose is being approached from a seated start, ensure one foot is securely placed on the floor with the knee above the ankle for support. Lift the other knee up towards the chest, keeping the back long and the chest open, by drawing the shoulders down and away from the ears, and gently drawing the shoulder blades together down the back. You can wrap the arms under the back of the lifted thigh, and in time explore raising the foot and shin a little to stretch under the lifted leg a bit more. Flexing the lifted foot will also exercise the muscles of the back leg more too.

Chair-based variation of Lizard pose

You can also experience a variation of this pose from a supine (lying) position. Keep the back and one leg (left shown here) flat along the floor and bend one (right) knee to draw the (right) leg in towards the chest. Ensure the head and shoulders stay on the ground as you hug the leg in, trying to release and relax in the pelvis and hip crease to allow the stretch to deepen. Again, extending the shin towards perpendicular to the floor will deepen the stretch at the back of the leg, as will flexing the raised heel.

For both the seated and lying variations it is possible to explore a bit more hip opening by easing the bent knee open to the side a little. This puts the knee pointing towards the arm-pit, rather than the collar bone.

Supine (lying) version of Lizard pose

How to breathe in the pose

For any of the variations, as you fold into the pose an exhale will help with letting go – you can even let a sigh escape if it feels good. Once in the pose, keep going with the focus of a steadying breath in and then a releasing breath out. The breath in can be used to help you keep the back long and the chest open, the out breath encouraging a relaxation of the strong pelvic muscles which like to contract to protect us against both real and imagined dangers. As the pose becomes more familiar you will fell able to let go more and truly release down into it. Normally an inhale will seem natural when coming out of this pose, as we stretch the front of the body fully open again.

Moving on

Always remember to take this pose on both sides during the course of your practice, either straight away or as part of a sequence.

If the forearms are down on the ground or blocks, then firstly come back on to the hands. Wriggle the front foot back in from the edge of the mat so it is under the shoulder again, and then use the spread hands to provide stability, as you push through the arms and take the weight off the front foot, lifting it back to join the other foot at the back of the mat. From here, you could find Plank position, push the hips back into Downward Facing Dog pose or simply lower down to the belly. Stretching out the whole front of the body will feel great after this deep fold, so flipping onto your back and just stretching arms and legs away from each other will feel delicious. Of course, there are many options to move on to from here, but sometimes less is more, and spending time exploring the pose and letting it deepen can be much more rewarding than hurrying through a complex sequence. See how your mind and body guide you today - listen to what you need, right here, right now.

Make sure you always look after yourself when doing yoga.

It’s important to always listen to your body and only work within your personal limitations. You are fully responsible for your own safety and wellbeing. Make sure your surroundings and your practices are safe. Do not attempt to take a physical posture that is outside of the scope of your practice. If you have any specific medical conditions, injuries, surgeries or are pregnant you should check with your GP or appropriate medical professional before starting any exercise. Keep in mind that yoga might be challenging at times, but it should never be painful. You must stop if you experience any pain, and you should consult your GP if you experience anything untoward such as dizziness or feeling faint. Rest or leave anything out that you need to avoid or that does not feel right.

Any questions? I can be contacted at louise@essentialyoga.uk and I’ll see you again soon 😊