Utthan Pristhasana: The Lizard Pose

Introduction:

The lizard pose or Utthan Pristhasana is a multidimensional practice that prepares the body for a deeper hip opening while stretching and strengthening the inner hamstrings and groin. During this workout, make sure to concentrate on breathing.

Utthan Pristhasana is a fantastic pose since it targets both the upper and lower bodies. The outer and inner hips get an incredibly balanced stretch from this asana. Exercise caution even though this can assist in easing stress and avoiding discomfort. It is a Surya Mudra, which is connected to the sun and its orbit and represents wellness, life, and a reviving cycle. This mudra is very helpful for reviving the practice, accelerating metabolism, and reducing stress, which one could experience in daily life.

Lizard Pose stimulates the second chakra, Svadhisthana. This chakra is associated with self-assurance, a strong sense of survival, creativity, and generosity.

What Is the Meaning of Utthan Pristhasana?

Utthan Pristhasana serves as a warm-up position for more difficult hip opening poses. Its root words are Utthan, which means ‘stretch out,’ Pristha, which means ‘page of a book’ or ‘back of the body,’ and asana, which means ‘pose.’

How to Practice Utthan Pristhasana?

• Begin in the downward-facing dog pose (Adho Mukha Svanasana), taking a few breaths to relax the lower back and hips.

• Take a deep breath in and lift the left foot up to the palms, placing it on the outside of the left hand that is on the ground. Take a full exhale.

• Returning to the inhalation position, lower the torso while widening the chest nearly parallel to the floor, placing the elbows on the floor.

• Once more take a deep breath, lower oneself while stretching the hip, and open the inner thighs further. Make sure the hip is parallel to the floor and not twisted or tilted.

• Put the right foot immediately below the right elbow to add additional support to the hips while exhaling and lower the face to the floor. The right foot is balanced on the toes.

• Spend three breaths in this position, relaxing with each one. The position will go deeper for hip opening as the sides of the hips stretch.

• The gluteus maximus stretch helps to open the hips, giving additional flexibility. Stay in this position for around six rounds while experiencing the stretch, making sure the body is distributed uniformly and that the hips and shoulders are not overworked.

• If one is attempting this pose for the first time, placing pillows behind the elbows can be an excellent option. If lowering the elbows to the floor is difficult, another helpful alternative is to place the palms on a yoga block in front of the practitioner.

• In the lizard pose, the goal is to feel the hips loosen up without overextending oneself and risking injury to the arms and shoulders.

• With another inhalation, elevate the chest while taking the foot in front to relax in Adho Mukha Svanasana (Downward-Facing Dog Pose). Inhale and lift the head up while slowly placing the hands on the floor.

• After a few rounds of breathing, perform the exercise with the right leg and follow the directions to ensure that both sides of the hips and legs are stretched to their full potential.

• Release tension and unwind while standing in Tadasana.

What Are the Benefits of Utthan Pristhasana?

• Strengthens the Glute Muscles: A daily practice of this asana lengthens the muscles in the glutes at the buttocks. The glute muscles become stronger and more toned as a result of this stance. This muscle aids in standing up straight, walking, running, and stretching out the leg. As a result, this exercise provides a good stretch along with general toning.

• Relaxes the Mind and Reduces Stress: By easing the tight muscles, it provides individuals with a substantial stretch in the lower abdomen region. It brings awareness to both the body and the mind by concentrating on the physical equilibrium of the body. In addition to renewing their blood cells, vigorous breathing also causes a surge of energy, which ultimately results in mental renewal.

• Strengthens the Chest and Shoulders: Because the emphasis is mostly on the shoulder and chest muscles in this position, the upper body muscles will also tone up as a result of the body's balance. Making the chest and shoulder muscles strong also aids in reducing excess fat in the area by strengthening those muscles. The deltoid muscles of the shoulder develop strength as a result of their assistance in shaping the shoulder and supporting the weight of heavy loads. Additionally, it aids in avoiding the joint dislocation that might occur when carrying any large object.

• Increases Flexibility by Calming the Muscles in the Hips: The hip muscles must be fully stretched to achieve the lizard stance, which increases hip flexibility. Flexibility aids in bettering balance, which aids in easing hip muscle stiffness and tightness.

• Decreases Excess Belly Fat: The abdominal muscles get tighter as a result of the pose's deep stretch. The more time one holds, the more powerful it will be. By minimizing the excess fat in the lower abdomen, this posture helps tone the stomach by tightening up the core muscles.

• Excellent Sportsperson’s Pose: Sportspeople are most suited for this position since it tightens and strengthens the quadriceps and hamstrings, which tones the entire leg. Leg strength is important to the life of a sportsperson, especially for those who play soccer, run, and engage in a variety of other sports. It is also a beneficial asana for swimmers since it develops strong, stable shoulder and chest muscles.

What Are the Contraindications of Utthan Pristhasana?

To prevent further harm to the muscles or ligaments, there are certain important considerations to make when performing Utthan Pristhasana (lizard pose).

• Injury to the Knee or Hip: It is usually recommended to stay away from poses for a specific amount of time, and it is essential to follow expert advice to heal from the injury.

• Weak Forearms or Shoulder Joints: In Utthan Pristhasana, the body balances while taking a low lunge on the shoulders and forearms. It is important to go slowly and with the assistance of a yoga instructor when performing Utthan Pristhasana because of the high strain on the shoulders and forearms, which makes it difficult for someone with weak shoulders.

• If Lower Back Pain Is Severe, Avoid Doing This Exercise: When performing Utthan Pristhasana, the inner thighs, and hips both experience intense stretching, which puts a tremendous amount of tension on the lower back. It is advisable to avoid these stretches since they put pressure on the lower back while also attempting to balance the body in a low lunge on the forearms. This causes an uncomfortable stretch of the lower back muscles.

Conclusion:

To reap all of these advantages, incorporate Utthan Pristhasana into everyday practice. In addition to these benefits, this pose helps the body get ready for challenging poses like the pigeon pose (Eka Pada Rajakapotasana) and the monkey pose (Hanumanasana). By performing the Uttana Pristhasana, anyone can start living a better and happier life.