[Pose Of the Week] Half Twisted Lizard Pose (Intermediate)

Get twisted with Half-Twisted Lizard Pose. Stretch your legs, hips, back, and more with this fun, twisty pose!

Half-Twisted Lizard Pose (Utthan Pristhasana Variation Quad Stretch) – also known as Twisted Half Lizard Pose, Revolved Low Lunge Pose Variation 1 (Parivrtta Anjaneyasana Variation 1) or Lizard Pose Variation Quad Stretch – is an intermediate-level yoga pose that provides a great stretch for the legs, hips, and spine. This pose stretches the quadriceps, hip flexors, groin, psoas, ankles, shoulders, and neck, while also improving spinal mobility, and strengthening the arms, shoulders, neck, and chest. It can also help relieve lower back pain, and is relatively simple to do despite its complex appearance.

This is a great pose for athletes as well as those who may spend a lot of time sitting, which can shorten the quad muscles and cause tight hip flexors.

You may wish to place a folded blanket or towel under the knee for comfort and safety. Those with knee, ankle, shoulder, or neck injuries should avoid this pose.

How to Do Half-Twisted Lizard Pose:

  • Set-Up

    From Downward Dog, step your left foot forward into Low Lunge, drop your right knee and release your back foot. Bring your hands to the mat on either side of your front foot. Check that your front knee is directly on top of your front ankle.

  • Action

    Pick up your right foot, take hold of it with your left hand and walk your left foot out to the edge of your mat. Drop your left shoulder back and look up to the sky.

  • Refinements

    Gently pull your right foot in towards you, relax your hips and let your left knee fall open. Keep pressing your right hand firmly into the mat.

  • Props

    You can rest your right hand on a block to allow for more space to open up your hips. And put a blanket under your right knee.

  • Duration

    Hold the pose for 3-5 deep breaths, in and out through your nose.

  • To Release

    Let go of your ankle, walk your front foot in, bring your left hand back to the mat and step back to Downward Dog for the other side.

Learn more & watch a demo at Yoga15.com


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