{"id":10579,"date":"2026-01-01T12:29:16","date_gmt":"2026-01-01T06:59:16","guid":{"rendered":"https:\/\/www.rishikulyogshala.org\/?p=10579"},"modified":"2026-01-01T12:29:16","modified_gmt":"2026-01-01T12:29:16","slug":"7-incredible-health-benefits-of-utthan-pristhasana-lizard-pose","status":"publish","type":"post","link":"https:\/\/www.rishikulyogshala.org\/blog\/7-incredible-health-benefits-of-utthan-pristhasana-lizard-pose\/","title":{"rendered":"Utthan Pristhasana (Lizard Pose) \u2013 Top 7 Health Benefits"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Utthan Pristhasana Overview<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Lizard Pose is a multifaceted exercise that stretches and strengthens the inner <a href=\"https:\/\/en.wikipedia.org\/wiki\/Hamstring\" target=\"_blank\" rel=\"noopener\">hamstrings<\/a> and groin while preparing the body for deeper hip openers. Focusing on your breathing during this exercise is crucial. To explore its benefits, steps, and precautions, continue reading below.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Utthan Pristhasana(Lizard Pose)<\/strong> is a wonderful pose that balances both the upper and lower body. It provides an incredibly balanced stretch for the outer and inner hips. This pose also helps relieve strain and prevent discomfort. Known as Surya Mudra, it symbolizes health, life, and the sun&#8217;s cycle. This mudra is beneficial for rejuvenating energy, boosting metabolism, and relieving stress.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Lizard-Pose.jpg\" alt=\"Utthan Pristhasana ( Lizard Pose ) To Improve Flexibility\" class=\"wp-image-21623\" style=\"object-fit:cover;width:471px;height:auto\" title=\"Utthan Pristhasana ( Lizard Pose ) To Improve Flexibility\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Lizard-Pose.jpg 600w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Lizard-Pose-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 600px, 100vw\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lizard Pose and the Second Chakra<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The Lizard Pose activates the second chakra, Svadhisthana, associated with confidence, survival instinct, creativity, and generosity. Discover more about the benefits of this asana below.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Steps to Perform Utthan Pristhasana<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Start in Downward-Facing Dog<\/strong>: Begin with your body in the downward-facing dog posture.<\/li>\n\n\n\n<li><strong>Step Forward<\/strong>: Exhale and step your right foot forward to the outside edge of your right hand, resting your forearms on the mat beside your right leg.<\/li>\n\n\n\n<li><strong>Position Your Legs<\/strong>: Bend your right knee at a 45-degree angle and keep your left leg straight.<\/li>\n\n\n\n<li><strong>Maintain Alignment<\/strong>: Ensure your head remains aligned without arching upwards or downwards. Keep your spine straight and avoid letting your chest drop to the floor.<\/li>\n\n\n\n<li><strong>Hold the Pose<\/strong>: Stay in this position for about 30-60 seconds, breathing deeply.<\/li>\n\n\n\n<li><strong>Exit the Pose<\/strong>: To exit the pose, bring your right foot back and return to the downward-facing dog posture.<\/li>\n\n\n\n<li><strong>Alternate Foot Position<\/strong>: Practice this pose with the left foot forward as well.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Utthan-Pristhasana.jpg\" alt=\"Women Practicing Lizard Pose to Enhance Hip Mobility \" class=\"wp-image-21625\" style=\"aspect-ratio:1.5;object-fit:cover;width:464px;height:auto\" title=\"Women Practicing Lizard Pose to Enhance Hip Mobility \" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Utthan-Pristhasana.jpg 600w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Utthan-Pristhasana-480x270.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 600px, 100vw\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Contraindications of Utthan Pristhasana<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hip or Knee Injuries<\/strong>: Avoid this pose if you have any injuries in your hips or knees.<\/li>\n\n\n\n<li><strong>Shoulder Issues<\/strong>: The pose requires balance on the shoulders and forearms, so it may not be suitable for those with weak or dislocated shoulders.<\/li>\n\n\n\n<li><strong>Lower Back Problems<\/strong>: This exercise can create intense stress on the lower back, so those with lower back injuries should avoid it.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">7<strong> Incredible Health Benefits of Utthan Pristhasana<\/strong> (Lizard Pose Yoga Benefits)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lizard Pose benefits include increased flexibility in the hips and legs, improved hip mobility, and enhanced strength in the core and lower body. Let us explore the utthan pristhasana benefits in detail.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Tones Your Glute Muscles<\/strong>: Regular practice strengthens and tones the glute muscles, enhancing walking, running, and standing posture.<\/li>\n\n\n\n<li><strong>Calms the Mind and Controls Stress<\/strong>: The deep stretch and focus on physical balance promote mental awareness and stress relief. Intense breathing increases energy and regenerates blood cells, leading to a refreshed mind.<\/li>\n\n\n\n<li><strong>Tones the Shoulders and Chest<\/strong>: This pose strengthens the shoulder and chest muscles, reducing excessive fat and helping prevent joint dislocation.<\/li>\n\n\n\n<li><strong>Improves Flexibility<\/strong>: Stretching the hip muscles in this pose enhances flexibility and balance, reducing tightness and stiffness.<\/li>\n\n\n\n<li><strong>Reduces Belly Fat<\/strong>: Holding the pose tightens abdominal muscles and reduces excess fat around the lower abdomen.<\/li>\n\n\n\n<li><strong>Beneficial for Athletes<\/strong>: Ideal for sportspersons, this pose strengthens leg muscles, including the quadriceps and hamstrings, and supports shoulder and chest strength, benefiting swimmers and other athletes.<\/li>\n\n\n\n<li><strong>Boosts Digestion:<\/strong> Practicing Lizard Pose stimulates the abdominal organs, improving digestion and promoting better metabolism. The deep stretch in the lower body also helps reduce bloating and discomfort.<\/li>\n<\/ol>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong><em>Also Read &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/balance-the-chakras-with-these-7-yoga-poses\/\">Balance The Chakras With These 7 Yoga Poses<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Incorporating the Lizard Yoga Pose into your daily routine will contribute to a healthier and happier life. It not only improves flexibility and mobility in the hips and legs but also helps release tension in the lower back and promotes mental clarity, making it an essential pose for overall well-being. For a deeper dive into yoga practices and to enhance your teaching skills, consider registering for our <a href=\"https:\/\/www.rishikulyogshala.org\/200-hour-yoga-teacher-training-in-kerala\/\">200 Hour Yoga Teacher Training India<\/a>, <a href=\"https:\/\/www.rishikulyogshala.org\/300-hour-yoga-teacher-training-in-kerala\/\">300 Hour Yoga Teacher Training In India<\/a><strong>.<\/strong> Explore more about our <a href=\"https:\/\/www.rishikulyogshala.org\/ayurveda-retreat-in-kerala\/\">Ayurveda Retreat Kerala<\/a> and <a href=\"https:\/\/www.rishikulyogshala.org\/yoga-retreat-in-kerala\/\">Yoga Retreat India<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Utthan Pristhasana Overview The Lizard Pose is a multifaceted exercise that stretches and strengthens the inner hamstrings and groin while preparing the body for deeper hip openers. Focusing on your breathing during this exercise is crucial. To explore its benefits, steps, and precautions, continue reading below. Utthan Pristhasana(Lizard Pose) is a wonderful pose that balances [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13441,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"<!-- wp:paragraph -->\n<p>TheLizard Pose is a multifaceted exercise\nthat stretches and strengthens the inner hamstrings and groin while setting up\nthe body for a deeper hip opener. Make sure to focus on your breathing during\nthis exercise. To get into more details, read below as to know its benefits,\nsteps, and precautions.&nbsp; <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Utthan\nPristhasana is a wonderful pose as it focuses on both your upper body as well\nas the lower body. This asana creates an incredibly balanced stretch for the\nouter and inner hip. While this can also help with relief from strain and\nprevent discomfort, exercise caution. It is a Surya Mudra, which symbolizes\nhealth, life, and refreshing cycle that can be seen and tied to the sun and its\norbit. This mudra is uniquely useful for bringing rejuvenated energy into your\npractice, boosting metabolism, and relieving stress, which you may discover in\nyour daily life. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lizard Pose\nactivates the second chakra that is Svadhisthana. This chakra is linked with\nconfidence, survival instinct, creativity, and a feeling of generosity. Read on\nto uncover the benefits and much more to this asana. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;<strong>Steps\nTo Perform Utthan Pristhasana<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Step 1: <\/strong>Start with downward facing dog\nposture.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Step 2: <\/strong>On an exhalation, step your right\nfoot forward to the outside edge of your right hand by resting your forearms on\nthe mat on the left side of the right leg. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Step 3: <\/strong>Let the right knee be bent at 45\ndegrees angle and let the left leg be straight. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Step 4: <\/strong>Your head should remain straight\nwithout arching upwards or downwards. Let your spine be straight and don\u2019t let\nyour chest drop to the floor. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Step 5: <\/strong>Stay in the final position for\naround 30 - 60 seconds while breathing deeply. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Step 6: <\/strong>To unlock the position, bring the\nright foot back by coming back to the downward facing dog posture.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Step 7: <\/strong>This posture can also be\npracticed with the left foot forward. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Contraindications of Utthan Pristhasana<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>People who are suffering from any\nhips or knees injury should avoid this pose.<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>This posture requires balance on\nthe shoulder and on the forearms, so the pressure at these two body areas is\nintense. Hence, it is not possible for people with a weak or dislocated\nshoulder.<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>The practice of this exercise\ncreates intense stress on the lower back area, so people with lower back injury\nshould avoid this asana. <\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:verse -->\n<pre class=\"wp-block-verse\"><strong>Read More:  <\/strong><a href=\"https:\/\/www.rishikulyogshala.org\/7-excellent-health-benefits-of-kapalbhati-pranayama\/\"><strong>7 Excellent Health Benefits of Kapalbhati Pranayama <\/strong><\/a><\/pre>\n<!-- \/wp:verse -->\n\n<!-- wp:paragraph -->\n<p><strong>7 Incredible\nHealth Benefits of Utthan Pristhasana<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li><strong>Tones Your Glute Muscles<\/strong><br>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. <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Calms Your Mind and Controls Stress <\/strong><br>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. <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Tones Up The Shoulder and Chest <\/strong><br>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. <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Improves Flexibility By Relaxing The Hip Muscles<\/strong><br>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. <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Reduces Extra Belly Fat <\/strong><br>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. <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Excellent Pose for a Sportsperson<\/strong><br>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.<\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>The daily\npractice of this asana will help you in leading a healthy and happy life. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Namaste!!!<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Read More<\/strong>:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:latest-posts {\"align\":\"left\"} \/-->","_et_gb_content_width":"","_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[522],"tags":[],"class_list":["post-10579","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-benefits-of-yoga"],"modified_by":"Rishikul Yogshala","_links":{"self":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/10579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/comments?post=10579"}],"version-history":[{"count":27,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/10579\/revisions"}],"predecessor-version":[{"id":24180,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/10579\/revisions\/24180"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/media\/13441"}],"wp:attachment":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/media?parent=10579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/categories?post=10579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/tags?post=10579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}