Lizard Pose

Step by step

1. 1

   Step to a lunge

   From downward dog or hands-and-knees, step the right foot to the outside of the right hand into a low lunge, stacking the front knee over the ankle.

2. 2

   Ground the back leg

   Keep the back knee lifted (or lower it for a gentler version) and press the back heel away, lengthening through the whole back leg.

3. 3

   Lower down

   Walk both hands to the inside of the front foot and, if it's available, lower onto the forearms (using blocks under them if needed). Let the front hip sink and open.

4. 4

   Hold and switch

   Breathe into the hip opening for several breaths, keeping the front knee tracking over the toes, then step back and repeat on the other side.

Benefits

• ✓Deeply opens the hip flexors, hamstrings and groin
• ✓Releases tightness from prolonged sitting
• ✓Prepares the body for deeper hip openers and splits
• ✓Builds mobility and lower-body flexibility

Common mistakes

• →Letting the front knee splay past the toes
• →Collapsing into the lower back
• →Forcing onto the forearms before the hips are open
• →Holding the breath in the intensity

Modifications & variations

• Lower the back knee to the mat
• Rest the forearms on blocks instead of the floor
• Stay high on the hands rather than lowering down

Related poses

• Low Lunge
• Butterfly Pose
• Cow Face Pose
• King Pigeon Pose
• Sleeping Vishnu Pose

Frequently asked questions

What does Lizard Pose stretch?

Mainly the hip flexors, hamstrings and groin of the front leg, plus the back leg's hip flexor. It's one of the most effective poses for releasing tight hips from sitting and preparing for deeper hip openers and splits.

How do I make Lizard Pose easier?

Lower the back knee to the mat, stay up on your hands rather than lowering to the forearms, or rest your forearms on blocks. Keep the front knee tracking over the toes and never force the depth.

Keep exploring

• WatchYoga for Runners