Lizard Pose

Utthan Pristhasana

Place the front foot outside the same-side hand in a lunge with both hands inside the foot.

Utthan means stretching; pristha refers to the back of the body. Commonly called Lizard.

The basic photograph has straight arms and the back knee grounded. Forearms-down and back-knee-lifted forms are additional variations.

Movement guidance

Preparation
From a lunge, lower the back knee and move the front foot slightly outside the same-side hand, keeping knee and toes comfortably aligned.
Entry and alignment
Place both hands inside the front foot on the floor or blocks. Lengthen the back leg and chest while lowering the pelvis comfortably.
Hold and breathe
Support the front foot without letting the knee collapse inward. Do not deepen only through the lower back or press the knee sideways. Keep breathing comfortably without holding your breath.
Exit and next movement
Press through the hands, lift the pelvis slightly, return the foot between the hands, and move the front knee back to all fours.

Use high blocks, a shorter stance, less pelvic lowering, and padding beneath the back knee.

Difficulty refers to the photographed form. Individual experience may differ.