If you practice yoga, you’re probably familiar with Lizard Pose, or Utthan Pristhasana in Sanskrit. Lizard Pose was given its name thanks to how low the body gets to the ground in the pose, not unlike a lizard.

Lizard is a deep hip opener, but it’s friendly to yogis of all ability levels, thanks to the many available modifications. This asana is a great way to stretch the hips, but it’s a strengthening pose as well. “Lizard Pose targets the whole body as it improves an individual’s strength, flexibility, balance, and overall stability,” says physical therapist Nicole Jose.

Ready to explore Lizard Pose? Read ahead to learn all the things this pose can do for you, exactly how to do it, and expert tips for a safe practice.

Benefits of Lizard Pose (Utthan Pristhasana)

Lizard Pose is packed with benefits, both strength and flexibility-wise. “Lizard Pose primarily stretches the hip flexors and glutes, but also stretches quads and hamstrings,” says Peloton instructor Denis Morton. Depending on the variation, this pose can also open the chest and shoulders, Jose adds—namely, if you’re practicing Revolved or Twisted Lizard (Parivrtta Utthan Pristhasana), and spiraling your chest open toward your front leg.

Lizard is a great hip opener, and this tension release may help those with lower back issues. “Lizard stretches the hip flexors, groin, hamstrings, and quadriceps, which typically affect one’s lower back if mobility is lacking,” Jose explains. 

While you’re stretching all these muscles, Lizard Pose can also strengthen the muscles of the back, shoulders, core, and inner thighs, and improve balance and coordination, according to Denis.

Really, Lizard Pose can be calming or invigorating, depending on your approach, Denis says—you can let yourself relax into it for a gentler hip mobility exercise, or focus on activating your quads and hamstrings to build muscular endurance. 

Not to mention, mastering Lizard Pose lays a strong foundation for more advanced yoga poses, Jose says, including some arm balances like Crow Pose (Kakasana) and other hip-openers like Bird of Paradise (Svarga Dvidasana). 

How to Do Lizard Pose Properly

Here’s a step-by-step guide to doing Lizard Pose, according to Denis. If you prefer hearing an instructor’s cues in real time, try a Focus Flow: Lizard Pose class on the Peloton App, which is focused specifically on mastering this posture.  

Common Lizard Pose Variations

As with almost every yoga pose, Lizard Pose can be easily modified. To make the pose less intense, Denis suggests taking a shorter step forward with the front leg and placing yoga blocks under the hands or elbows. Instead of floating your rear knee off the floor, you can also lower it to the ground, placing a blanket underneath to cushion it against the floor, if needed, Denis says.

If you’re looking to progress the pose, Denis suggests lengthening your stance and lowering your upper body even further, supporting yourself along the way with blocks or blankets and stopping anytime the back rounds or if you can no longer look forward. 

If you’re performing the pose with your rear leg extended and knee off the floor, you can go even deeper by untucking the toes and extending them backward, resting the weight on the top of the foot, Denis says.

Common Mistakes In Lizard Pose

Jose says these are the most common mistakes people make in Lizard Pose: 

Precautions to Take During Lizard Pose

The very best thing you can do during Lizard Pose to avoid injury? Don’t go too fast. 

“Take your time,” Denis says. “Use more props than you think you need, and don’t expect both sides of your body to progress at the same rate.” Bodies aren’t perfectly symmetrical, and based on how you move throughout the day and which side of your body is dominant, one side may be tighter or stronger than the other. So you may find you’re able to master Lizard Pose on the right side before the left (or vice versa). Rest assured, that’s perfectly normal.

Every time you enter a pose, Denis suggests thinking of it as a new and unique experience—don’t assume both sides will feel the same, or that your expression of Lizard today will match that of yesterday or last week. “Slowing down, paying attention to the feedback your body is giving you, and managing ego and expectations will maximize results,” Denis says. 

6 Tips for Practicing Lizard Pose

Denis and Jose recommend the following tips for incorporating Lizard Pose into your yoga practice.

1. Warm Up with Simpler Poses and Progress

Lizard Pose can be intense, especially for beginners. Practicing gentler hip openers or lower lunge variations first can help you ease in with confidence. Pigeon Pose (Eka Pada Rajakapotasana)—with or without props—is a great pose to help you prep for Lizard.

2. Don't Rush

Ease into Lizard Pose with patience. (You don’t get a prize for going quickly!) Begin by grounding your hands or forearms, using blocks if needed, and letting your hips gently open over time.

3. Listen to Your Body

Notice what your body is saying. Are you holding tension in your jaw? Are your hips gripping, or is your breath shallow? Let the pose be a conversation, not a command. Pay attention to what feels like a challenge versus what feels like strain. Pushing too hard, too fast, can lead to injury. Especially with deeper poses like Lizard, learning your limits is part of the practice. Adjust as needed with props or other modifications so you don’t push past your limits and injure yourself. 

4. Stretch Daily, Especially Your Hips and Spine

To support Lizard Pose and help you go deeper, make a habit of stretching your upper and lower body each day. Hip openers, spinal mobility work, and gentle leg stretches can help build the foundation you need.

5. Integrate Core Strength and Balance Into Your Practice

Exercises that build core stability and balance, like planks, lunges, or standing poses, can help you feel more grounded and controlled in Lizard. 

6. Remember: Consistency and Intention Are More Important Than Time or Intensity

You don’t need to stay in Lizard Pose for five intense minutes or go deeper than your body wants you to. Instead, return to it regularly, even for short holds. Over time, your hips will soften, your back will get stronger, your breath will deepen, and you’ll start to notice the benefits. 

As far as yoga poses go, Lizard Pose requires a decent amount of strength and flexibility. If it feels impossible when you first try it, don’t get discouraged—with regular prop use, practice, and modifications, you’ll slowly find the pose easier to drop into. Lizard Pose is one of the best hip openers and strengthening poses out there, so if it’s already part of your practice, great! And if it’s not, there’s no time like the present to start incorporating it.