Lizard pose is a low lunge where the front foot sits outside the hands and the hips sink toward the floor. It opens the hips and groins in a calm, grounded way. The beginner version keeps the back knee down and the hands on blocks. This guide shows a safe, simple way to practise, with easy options and a clear safety note.
This is general education, not medical advice. If you have hip, knee or back problems, groin injuries, are pregnant or have a health condition, check with your doctor before trying this pose.
What is lizard pose?
Lizard pose is a low lunge where the front foot is outside the hands and the hips sink toward the floor, giving a deep stretch to the hips and groins. It opens the hips and the front of the back leg. The beginner version keeps the back knee on the floor and the hands on blocks. Our guide to the low lunge is the best first step.
Why do people practise it?
People practise lizard to open tight hips, to stretch the groins and to ease the stiffness of long sitting. It is a calm, grounded stretch. Our guide to benefits of yoga explains what regular practice may offer.
How do you set up?
Start from hands and knees and step one foot forward, outside the hand on the same side. Keep the back knee on the floor with a folded blanket under it. Place the hands on blocks or the floor. Take a few slow breaths.
How far forward should the foot go?
Step the foot far enough that the knee is over the ankle or slightly behind it. The knee should not pass the ankle. If the foot is too close, the knee will feel pinched. Adjust until the stretch feels comfortable.
Where should the hands go?
Rest the hands on blocks, a cushion or the floor, inside the front foot. Blocks bring the floor closer. Keep the chest lifted. Do not collapse the shoulders.
How do you sink the hips?
Slowly lower the hips toward the floor, only as far as the stretch feels mild. A small sink is a real lizard pose. Do not force the hips down. Keep the movement slow and breathe.
What should the front knee do?
Keep the front knee pointing the same way as the toes, without falling inward. If the knee drifts, press the foot down and move it a little wider. Our guide to the crescent lunge explains a steady lunge shape.
What should the back leg do?
Keep the back knee on the floor with a blanket underneath, and the top of the foot resting down. Tuck the back toes under if the foot feels tight. Do not lock the knee. Pad it well.
What should the spine do?
Keep the spine long, with the chest lifted and the neck relaxed. Do not round the back. Look down or slightly ahead. Our guide to yoga with a bad back explains cautious practice.
How do you breathe?
Breathe slowly through the nose, letting each out breath soften the hips. Do not hold the breath. Our guide to belly breathing explains an easy pattern.
How long should you stay?
Stay for five to eight slow breaths on each side. Short holds are enough. Rest in child’s pose between sides.
How do you come out safely?
Press into the hands, lift the hips and step the front foot back to hands and knees. Move slowly and rest in child’s pose. Then repeat on the other side.
What if the hips feel tight?
Keep the hips high, use taller blocks and bend less. Tight hips are common. Do not force the stretch. Our guide to the butterfly pose opens the hips gently.
What if the back knee feels sore?
Fold a blanket under the knee or practise from a standing lunge instead. Hard floors can be uncomfortable. Never push into knee pain.
What if the front knee feels uneasy?
Move the foot a little wider, bend less and keep the knee over the ankle. Knee discomfort is a clear sign to adapt. Stop and rest if it stays.
What are common mistakes?
Letting the front knee pass the ankle, collapsing the chest, forcing the hips down and holding the breath. Keep the knee over the ankle, the chest lifted and the breath smooth. A small, steady stretch is the goal.
How can you warm up?
Warm up with cat cow, gentle hip circles and a low lunge. Our guide to cat cow prepares the spine. A warm body stretches more comfortably.
What poses pair well with it?
Low lunge, crescent lunge, pigeon and child’s pose pair naturally with lizard. Try the pigeon pose afterwards. Rest in child’s pose between rounds.
Can you do it with a wall or chair?
Yes. Rest the hands on the seat of a sturdy chair in front of you. This raises the floor and makes the pose easier. Place the chair against a wall so it cannot slide.
What are the benefits?
Many people find lizard helps them feel more open in the hips, though results vary. The National Center for Complementary and Integrative Health notes that research on yoga is still developing. Practise for comfort, not for a fixed result.
Who should be careful?
People with hip, knee or back problems, groin injuries, recent surgery or pregnancy should check with a doctor first. Our guide to prenatal yoga explains cautious practice in pregnancy. If you are unsure, skip this pose.
How often should you practise it?
Two or three times a week is plenty for most beginners. Give the body time to adapt. Keep each session gentle and stop if you feel pain.
Should you eat before practising?
Practise on a fairly empty stomach, leaving a couple of hours after a meal. A full stomach makes lunges uncomfortable. Wear comfortable clothes and use a non slip mat.
Is lizard pose right for everyone?
No. It is optional, and many people do better with a simple low lunge. Yoga is not about reaching a shape. If lizard does not feel good, skip it without worry. Choose the poses that feel kind to your body today.
What should you notice afterwards?
Notice whether the hips feel open, the breath feels easy and the knees feel calm. If the hips or knees feel sore, use more props or a smaller stretch next time.
How do you progress over time?
Lower the blocks a little only when the high version feels easy and pain free. Progress is measured in comfort, not depth. Give each step a few weeks. If a change causes pain, return to the earlier version.
Can you practise it with a teacher?
Yes. A qualified teacher can check the knees, hips and spine and suggest props. Learning with support is a sensible way to start, especially with a past injury.
Is it a good pose after walking or running?
Many people enjoy a gentle hip stretch after being on their feet, though experience varies. Keep it mild and short. Our guide to yoga for flexibility has more simple stretching ideas. Stop if anything feels sharp.
What props help?
A folded blanket for the back knee, two blocks for the hands and a chair for extra height can all help. Props make the pose more kind, not less real. Keep the setup simple, with a non slip mat and a flat floor.
How do you keep the stretch gentle?
Stop when the stretch feels mild and you can breathe smoothly. If you notice gritted teeth, a held breath or a trembling leg, you have gone too far. Back off a little and soften. A calm stretch is a useful stretch.
What is a good mindset?
Treat the pose as a quiet experiment, not a flexibility test. Notice which side feels tighter and let that be fine. Both sides get the same patient time. Regular gentle practice beats a hard effort done rarely.
Can you add a small movement?
Yes. Rock the hips slowly forward and back a few times with the breath. Keep the movement tiny and smooth. It warms the hips before you settle. Stop if the knees feel uneasy.
Why is it called lizard pose?
The low, wide shape looks a little like a lizard resting close to the ground. In Sanskrit it is called utthan pristhasana. The name matters less than how the pose feels. Keep the body low, the breath slow and the effort gentle, and let the shape come naturally over many weeks.
Where to read next
For a calm, beginner-friendly start, Ranjana Sinha’s Begin Where You Are is written for people who want simple steps. Our guide to starting a home yoga practice adds a gentle routine you can follow at home.
Frequently asked questions
What is lizard pose good for?
A deep but gentle hip and groin stretch.
Do I need blocks?
They help a lot. A chair or cushions also work.
How long should I hold it?
Five to eight slow breaths on each side.
What if my hips are tight?
Keep the hips high and use taller blocks.
Is it safe?
Usually with care, but check with a doctor if you have hip, knee or groin concerns.
The bottom line
Lizard pose rewards patience. Keep the stretch mild, the knee over the ankle and the breath slow.
