TheLizard Pose is a multifaceted exercise
that stretches and strengthens the inner hamstrings and groin while setting up
the body for a deeper hip opener. Make sure to focus on your breathing during
this exercise. To get into more details, read below as to know its benefits,
steps, and precautions.
Pristhasana is a wonderful pose as it focuses on both your upper body as well
as the lower body. This asana creates an incredibly balanced stretch for the
outer and inner hip. While this can also help with relief from strain and
prevent discomfort, exercise caution. It is a Surya Mudra, which symbolizes
health, life, and refreshing cycle that can be seen and tied to the sun and its
orbit. This mudra is uniquely useful for bringing rejuvenated energy into your
practice, boosting metabolism, and relieving stress, which you may discover in
your daily life.
activates the second chakra that is Svadhisthana. This chakra is linked with
confidence, survival instinct, creativity, and a feeling of generosity. Read on
to uncover the benefits and much more to this asana.
To Perform Utthan Pristhasana
Step 1: Start with downward facing dog
Step 2: On an exhalation, step your right
foot forward to the outside edge of your right hand by resting your forearms on
the mat on the left side of the right leg.
Step 3: Let the right knee be bent at 45
degrees angle and let the left leg be straight.
Step 4: Your head should remain straight
without arching upwards or downwards. Let your spine be straight and don’t let
your chest drop to the floor.
Step 5: Stay in the final position for
around 30 – 60 seconds while breathing deeply.
Step 6: To unlock the position, bring the
right foot back by coming back to the downward facing dog posture.
Step 7: This posture can also be
practiced with the left foot forward.
Contraindications of Utthan Pristhasana
- People who are suffering from any
hips or knees injury should avoid this pose.
- This posture requires balance on
the shoulder and on the forearms, so the pressure at these two body areas is
intense. Hence, it is not possible for people with a weak or dislocated
- The practice of this exercise
creates intense stress on the lower back area, so people with lower back injury
should avoid this asana.
Read More: 7 Excellent Health Benefits of Kapalbhati Pranayama
Health Benefits of Utthan Pristhasana
- Tones Your Glute Muscles
Glutes found at the buttocks are the muscles which get extended by a daily practice of this asana. This posture tones up your glute muscles by strengthening them and making them stronger. This muscle helps your body in walking, running, helps the body to stand upright, and in extended the thigh. Thus the overall toning happens with a good stretch from this exercise.
- Calms Your Mind and Controls Stress
It gives you a deep stretch in the lower abdominal area by relaxing your stressed muscles. By focusing on the physical balance of the body, it creates awareness to the mind as well as the body. The intense breathing also brings a rush of energy in your blood while regenerating the blood cells, which eventually leads to the refreshment of the mind.
- Tones Up The Shoulder and Chest
The balance of the body in this posture leads to toning up the muscles of your upper body as well because the main focus is on the shoulder and chest muscles. It also helps in strengthening your chest and shoulder muscles by making them strong, which will eventually cut down the excessive fat in the area. The deltoid muscles located in the shoulder becomes strong as these muscles help in shaping the shoulder and give assistance in bearing with heavy loads. It also helps in preventing the joint dislocation which you can get while carrying any heavyweight.
- Improves Flexibility By Relaxing The Hip Muscles
The lizard pose requires a full stretch of your hip muscles, which leads to flexibility of the hips. The flexibility helps in improving the balance, which helps in removing the tightness and stiffness in the hip muscles.
- Reduces Extra Belly Fat
The deep stretch of this pose makes your abdominal muscles tighter. The longer you hold, the more effective it would be. This posture tightens up your core muscles, which leads to toning up your belly by reducing the excessive fat around the lower abdomen.
- Excellent Pose for a Sportsperson
This pose is best suited for sportspersons as it tones the entire legs by making the quadriceps and hamstrings muscle tight and strong. The strength of the legs plays a vital role in the life of a sportsperson, especially those, who are involved in running, soccer, and in a much more sports-related activity. It is also a good asana for swimmers as it makes strengthens your shoulder and chest muscles by making them stronger and steadier.
practice of this asana will help you in leading a healthy and happy life.