Utthan Pristhasana

(Lizard Pose)


  • From normal sitting position come in vajrasana position.
  • Stand on knees, bend forward and place arms in front with palms facing downward. Now hands should be under shoulder and knees under the thighs.

  • Step right foot forward to the outside edge of the right hand.

  • Press toe of the left foot and arms to the floor, pushing hips forward, slowly slide left leg back with straightening the left knee.

  • Pushing torso forward, walk hands forwards until elbow touches the mat and come down on to forearms.

  • Press elbow to the floor and maintain balance. Gaze forward.

  • Hold the position for 30 secs to min as per capacity.

  • Release and Repeat procedure for 2 -4 times on each side.

Beginners Tip

  • For beginner’s, it might be difficult to come down on forearms for that place a block underneath the elbows.
  • Place folded blanket or pillow underneath the knee for comfort.

Releasing Procedure

  • Raise elbow, press palm to the floor and slide right leg backward and left leg forward.
  • Place right knee beside the left knee and sit in Vajrasna position.

Precautions and Contraindications

  • Knee or ankle injury
  • Peptic or duodenal ulcer

  • Severe back pain

  • Cardiac problem

  • Abdominal pain
  • Recent abdominal surgery

  • High blood pressure Insomnia

  • Migraine

Benefits of Utthan Pristhasana

  • Opens the hips, chest.
  • Stretches and gives Strength to the inner thigh muscles.

  • Improve the flexibility of hips.

  • It stimulates and improves the function of abdominal organs.

  • Reduces extra fat from thighs, hips, and abdomen so useful in obesity.

  • It is helpful to relieve stress, anxiety, and depression. Calms mind.

Preparatory Poses

  • Tadasana
  • Vasisthasana

  • Virbhadrasana 1 & 2 (Warrior Pose I and II)

Follow-up Poses

  • Utkatasana
  • Eka Pada Rajakapotasana

  • Krounchasana

  • Savasana

  • Kapotatasana

  • Hanuman Pose