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Lizard Pose (Runner's Lunge)

Utthan Pristhasana (OOT-than preesht-HAHS-anna)

Deeply stretches hip flexors, hip rotators, and inner thighs. Builds strength in arms if on hands.

Lizard Pose (Runner's Lunge)

You Should Feel

Deep stretch in your front hip and inner thigh. Work in your arms if you're on your hands.

How to Get Into the Pose

  • 1Front foot steps to the outside of your front hand
  • 2Front knee tracks over your toes, not collapsing inward
  • 3Back leg extends straight behind you or back knee can lower
  • 4Hands on the ground on either side of your front foot, or lower to forearms
  • 5Hips sink toward the ground

Modifications

  • •If hips are tight: Stay on your hands instead of lowering to forearms, or place a block under your forearms
  • •If back knee is sensitive: Lower it to the ground with a blanket underneath
  • •If wrists are sensitive: Come down to forearms
  • •To deepen: Lower to forearms and let your front knee fall open to the side