by Hope Darby

Created on: February 10, 2009

If you are looking for poses to enhance your hip-opening sequences, an invaluable one to incorporate is Utthan Pristhasana - - the Lizard Pose. This is a deceptively simple posture that packs quite a punch, so practice with care and progress at your own speed.

There are two ways to enter the Lizard Pose: from a high lunge, or from Downward-Facing Dog. More often than not, I find myself beginning in Downward-Facing Dog, especially when instructing less-advanced students, as it is easier to assume a correct posture when building from here.

So, let's begin.

Step 1: From Down Dog, step your right foot forward and set it along the outside of your right foot.

Step 2: Lower your left knee to the ground, keeping your tailbone tucked forward.

Step 3: On your next breath, lower your elbows to the floor, keeping your right shoulder and right knee touching. If this feels too intense, position a block under your forearms.

Step 4: You should be feeling the left side of your belly and the front of your left thigh (the quadriceps) stretching. If you wish to advance the pose, you may lift your left knee off of the ground. Just remember to press your heel back and use your quads to constantly "lift" your thigh into position.

Step 5: Hold this pose for at least 5 breaths, and then lift your chest and come back onto your hands.

Step 6: Straighten your back leg and step it forward, bringing you into Uttanasana (Standing Forward Bend). Hang loosely for a few breaths, and then inhale as you lift your body up into Tadasana (Mountain Pose).

Repeat the sequence on the other side.

There are a couple of variations you can add to this sequence, if you like. Advanced yogis may wish to skip the finishing Mountain Pose. Instead, you may complete Step 5, and then step your right leg back, so that you are in a Plank Pose (a high push-up position). Then, simply step your left leg forward to the outside of your left hand, and begin the sequence again.

Also, if you are confident of your posture and would like to incorporate a bit of back and neck stretching into the pose, you can. While holding in Step 5, simply exhale and gently lower your chin toward the floor. Inhale, and bring it back into position. Repeat. As always, if you feel discomfort during this variation, stop.

Keep in mind that this is a very intense hip opener. The first few times you practice, limit your stay time to 5 breaths, and then increase by small increments. Often times, hip openers do not feel overly intense as you are actively performing the postures, but kick in with soreness a few hours later. This can cause overly zealous yogis to assume that they aren't getting enough intensity from the poses and decide to take them to a more advanced level before they are really ready.

So start slow, pay attention to your body, and have patience.

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