Flying Lizard Yoga Pose Utthan Pristhasana
- Target muscle
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- Equipment
- Body weight
- Body part
- Stretching
- Type
- Stretching
The Flying Lizard pose (Utthan Pristhasana) is a body-weight yoga stretch that opens the hips and hip flexors through a deep low lunge. It builds mobility through the front of the hips, groin, and legs and is commonly used as a mobility and recovery movement rather than a strength exercise.
How to do the Flying Lizard Yoga Pose Utthan Pristhasana
- 1Start in a high plank or downward-facing position with your hands planted shoulder-width apart on the floor.
- 2Step one foot forward to the outside of your same-side hand, planting the sole flat on the floor.
- 3Keep your back leg extended behind you, balancing on the ball of the back foot.
- 4Lower your hips toward the floor, easing into the stretch through the front of the back hip and the inner groin.
- 5Walk your hands slightly forward and let your chest sink down to deepen the opening, keeping your front knee tracking over your ankle.
- 6Hold the position and breathe slowly, relaxing a little deeper into the stretch with each exhale.
- 7Hold for 4–6 slow breaths, then press back to plank and repeat on the other side.
Form tips
- Keep your front knee aligned over your ankle rather than letting it collapse inward, to protect the knee joint.
- Drop onto your forearms or rest your back knee on the floor to scale the pose if the full version feels too intense.
- Ease into the stretch gradually with the breath instead of forcing depth — never push into sharp pain.
- Keep your shoulders relaxed and away from your ears so your neck stays long and tension-free.
Common mistakes
- Bouncing or forcing into the stretch, which can strain the groin and hip instead of releasing it.
- Letting the front knee cave inward past the foot, placing uneven stress on the knee joint.
- Holding the breath and tensing up, which prevents the muscles from relaxing into the stretch.
- Collapsing the chest and rounding the lower back instead of lengthening through the spine.
Frequently asked questions
What does the Flying Lizard pose stretch?
It is a body-weight yoga pose that opens the hips and hip flexors through a deep low lunge, stretching the front of the hips, the groin, and the legs.
How long should I hold the Flying Lizard pose?
Hold for around 4–6 slow breaths per side, easing a little deeper with each exhale. Repeat on both sides so you stretch evenly.
Is the Flying Lizard pose good for beginners?
Yes — it can be scaled by dropping onto your forearms or resting the back knee on the floor, making it accessible while you build hip mobility.
Where should I feel this stretch?
You should feel a stretch through the front of the back hip and the inner groin of the front leg. Ease off if you feel any sharp pain in the knee or joint.
