Lizard/Dragon (Utthan Pristhasana)
Pose Overview
| Common Name | Lizard, Dragon |
| Traditional Sanskrit Name | Utthan Pristhasana |
| Sanskrit Name Pronunciation | oot-tahn pree-stah-sah-nah |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Lizard Pose, also known as Utthan Pristhasana or Dragon Pose, is a yoga pose that is said to be beneficial for stretching out the hips, thighs, and groins, as well as for promoting a sense of balance and focus. The name of the pose comes from its resemblance to a lizard or dragon, with one leg extended out to the side and the other leg bent at the knee, with the hands resting on the floor. The pose is said to be helpful for increasing flexibility and strength in the hips, thighs, and groins, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace. In traditional yoga practice, this pose is said to be associated with the element of water, and is said to improve flexibility and flow in the body. It is also said to be beneficial for reducing the symptoms of anxiety and depression by releasing tension in the body and promoting a sense of grounding and balance.
Benefits of Lizard, Dragon
Opens the hips, quadriceps, and psoas Strengthens the legs, hips, and core Improves balance and concentration Relieves tension in the lower back
How to Enter Lizard, Dragon
Begin in a low lunge position with your right foot forward and your left knee on the ground. Place your right hand on the ground beside your right foot and your left hand on your left hip. Shift your weight forward and bring your left knee off the ground. Lower your left elbow to the ground inside of your left knee. Bring your left hand to the inside of your left foot and press your foot into your hand. Keep your hips level and gaze forward.
How to Exit Lizard, Dragon
Release your left foot and bring your left knee back to the ground. Straighten your right leg and come back to a low lunge. Repeat on the other side.
Common Lizard, Dragon Modifications & Variations
If you have tight hips, you can place a block or blanket under your left elbow for support. You can also place a block under your left hand if you are unable to reach the ground. To deepen the stretch, bring your right elbow to the inside of your right knee and press your knee into your elbow.
Common Mistakes with Lizard, Dragon
Collapsing the front knee Allowing the front hip to sag Rounding the lower back
Safety Guidance
Keep your front knee directly above your ankle to protect your knee joint. Keep your hips level and avoid allowing the front hip to sag. Do not over-arch your lower back.
