Utthan Pristhasana — Lizard Pose

IntermediatePsoas & Hip Flexors Pelvic NeutralizationDeep

240s

A deep low-lunge hip opener that works the front of the back-leg hip and the outer hip of the front leg, using the floor for support.

Focus: Deep opening through the anterior hip and hip-flexor regionEquipment: Yoga blocks (optional, under forearms)

How to perform

From a low lunge, step the front foot to the outer edge of the mat and turn the toes out slightly. Lower both forearms to blocks or the floor inside the front foot. Keep the back leg long and active and the hips level. Let the hips sink toward the floor. Hold, then switch sides.

Breathing

Inhale to lengthen the spine; exhale to release the hips downward. Let each exhale soften resistance.

Benefits

Builds mobility in the hips and front-of-hip region in a grounded, supported shape.

Anatomical focus

Psoas MajorIliacusRectus FemorisHip external rotators

Hug the front knee toward the outer arm to keep the hip stable; keep the back leg active.

Precautions

Support the forearms on blocks if the hips are high. Stop if you feel sharp pain or numbness.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.