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  • Home
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Lizard Pose Tutorial for beginners – Utthan Pristhasana

January 12, 2021 //  by Di Hickman//  13 Comments

Each month I create 2 yoga classes for my Patrons, and they get to vote on the class theme. For January they decided that one class would focus on Lizard pose. A strong pose and a hip opener. As a supplement to the Patreon yoga class, I decided to do a short Lizard Pose Tutorial.

How to do Lizard pose for beginners

Lizard pose is challenging because there is a lot happening around the hips and shoulders. It’s easy to get sloppy and sink, when in fact we need to push and be strong.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

Lizard Pose Tutorial

If you’ve ever sat and looked intently at a lizard you’ll see the similarity to the animal in the shape of this pose. While it looks simple enough there is more to it than meets the eye. My prefered way to enter lizard is from a 3-legged dog. With the left leg lifted, bring the left foot between the hands. Then step the hands to the inside of the left foot, “walking” the left foot out to the left edge of your mat. Turn the toes out slightly.

yoga teacher demonstrating lizard pose

From here you have options to keep the hands on the floor, or for the full expression of the pose forearms, and palms connect to the floor. Push into the forearms and be active in the legs. When you’re in the pose notice:

  • Where do you feel the length?
  • Is there any sense of tension or pulling/gripping?
  • Are there areas that feel open?
  • Do you feel strong? Or are you sinking?
  • How does the pose feel on the right compared to the left?

Lizard Pose Modifications

As with all poses, modifications are available to make the pose more accessible. So I thought I’d cover a few modification in this lizard pose tutorial. So you can find comfort in the pose. Firstly, the back leg doesn’t have to be straight. If you find discomfort in having the leg lifted, then rest the knee down on your mat. I highly recommend using a folded blanket under the knee for some cushioning.

yoga teacher demonstrating lizard pose with back knee on the floor

For those of you working towards forearms to the floor but aren’t quite there yet, practice using props! Place yoga blocks under the forearms and push from there.

yoga teacher demonstrating lizard pose with forearms on blocks

If you’re practicing the alignment of the lower body having your bodyweight on your wrists can be painful. Especially if you already have wrist issues. I suggest making fists with the hands or resting forearms to block, as above.

yoga teacher demonstrating lizard pose with arms straight and supported on fists

Of course, instead of blocks you could also use a small step stool, or stack of books. And, you can combine and and all of the the above modifications. Drop the knee AND use the blocks. Sometimes it’s good to notice things in the variations.

3 Alignment tips

When thinking about this lizard pose tutorial, three alignment tips immediately came to mind. Firstly, many people sink into the pose. Sinking through the hips, and the shoulders.

lizard pose with poor upper body alignment

Instead actively push into forearms, lengthening the crown of head forward rather than nose to floor. Similarly, elevate the hips in line with the head/toes, rather than drooping through the midline.

lizard pose pushing into the forearms


The front leg shin should be vertical. So if you find your knee coming over your toes then walk the foot further forward. Help it with the hands if you need to! While this isn’t so much of an issue with the back knee bent, having it straight places more weight in the front leg. So practice a vertical front shin!

front leg alignment in lizard pose

If you found this lizard pose tutorial useful, then consider signing up for Patreon for the 45-minute video. Each month you’ll get 2 new classes, plus access to all the videos in the archive. Not sure you’ll like my classes? Then consider signing up for my 7-day Yoga Challenge. Each day you’ll get a new video direct to your inbox. And as always, there are videos for free on my YouTube Channel. So many ways to begin your yoga practice today!

Questions

  • Which version of Lizard pose is in your practice?
  • How open are your hips?
  • Do you struggle with wrist pain?
Previous Post: «warrior 2 pose Warrior 2 Sequence – 10 Minute Yoga Routine
Next Post: 15 Minute Half Moon Pose Sequence half moon pose with blocks»

Reader Interactions

Comments

  1. Beth @ The Cwtch

    January 15, 2021 at 12:05 am

    Oooh Di, thank you for this. I love to try my hand at Yoga but I’m nowhere near consistent enough to improve. Something to work on and I’ll start with this tutorial.

    Reply
  2. Yeah Foodie

    January 13, 2021 at 1:27 pm

    Thank you for the tutorial, you make it seem so easy! I will have to restart doing my yoga poses again.

    Reply
    • Di Hickman

      January 13, 2021 at 3:14 pm

      No time like the present! Get your yoga mat set out and schedule some time!

      Reply
  3. Anosa

    January 13, 2021 at 9:24 am

    I have never tried using a yoga block during the lizard pose before but that is such a good idea, there are days when my flexibility won’t allow me so might need to use one block.

    Reply
    • Di Hickman

      January 13, 2021 at 3:14 pm

      Oh blocks are SO GOOD for yoga. They can really help or challenge a pose!

      Reply
  4. Natasha Mairs

    January 13, 2021 at 3:45 am

    I have just started doing yoga in my living room. This is a really great tutorial and I will be trying this move out tomorrow.

    Reply
    • Di Hickman

      January 13, 2021 at 3:13 pm

      That’s so cool to hear! How are you doing? Any questions about the poses I can help with?

      Reply
  5. Samantha Donnelly

    January 13, 2021 at 2:31 am

    I keep saying I am going to start yoga, this is such a helpful post for beginners like me, wanting to start and get the positions correct

    Reply
    • Di Hickman

      January 13, 2021 at 3:13 pm

      Yes! I have a few beginners tutorials and a some short classes aimed at the beginner yogi!

      Reply
  6. Rebecca Smith

    January 12, 2021 at 3:37 pm

    This is so helpful! I am still a beginner to yoga so these tutorials really help me to get it right.

    Reply
    • Di Hickman

      January 13, 2021 at 3:11 pm

      That’s great! Any poses you’re curious or have questions about?

      Reply
  7. Hollie Burgess

    January 12, 2021 at 1:49 pm

    If I did this, I’m not sure I’d get back up again! haha! Fab guide.

    Reply
    • Di Hickman

      January 13, 2021 at 3:10 pm

      Hahahaha, well sometimes if I’ve been there a while it takes a moment 😉

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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