Utthan Pristhasana: Lizard Lunge
Utthan Pristhasana (OOT-ahn preesth-AHS-ah-nah) is a deep lunge that strengthens the groin and inner hamstrings while preparing the body for deeper hip openers. This shape is also called runner’s lunge in some areas.
Sanskrit:
- Utthan: stretch out
- Pristha: page of the book; back of the body
- Asana: pose
Physical Benefits:
- Opens the hips, hamstrings, groins and hip flexors.
- Strengthens the inner thigh muscles on the front leg.
Preparatory Poses:
- Crescent lunge | Anjenayasana
- Monkey lunge | Anjenayasana
- Happy baby | Ananda balasana
Sequential Poses:
- Half pigeon | Eka pada rajakapotasana
- Half splits | Ardha hanumanasana
- Flying splits | Eka pada Koundinyasana
Counter Poses:
- Head to knee pose | Janu sirsasana
- Bound angle pose | Baddha konasana
- Half lord of the fishes | Ardha matsyendrasana
Adjustments/Modifications:
- Place your hands or forearms on a block.
- Place your back knee on the ground or a blanket for a variation.
Step-By-Step:
- Begin kneeling on your mat in tabletop pose.
- Step your right foot to the top of your mat outside of your right hand.
- Walk your back leg back as far as is comfortable, toes tucked under.
- Option to lift your back knee off the ground.
- Squeeze your feet toward each other to engage the hip and leg muscles.
- Reach your chest forward, keeping your spine long.
- If you have room, lower your forearms to a block or the ground. If the ground seems far away, place your hands on a block or a chair.
- Hold for five breaths, then release to tabletop. Repeat on the other side.
###Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.
About the Author
Urdhva Dhanurasana: Upward Facing Bow Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Urdhva dhanurasana (OORD-vah don-your-AHS-ah-nah) is a deep backbend that can cultivate flexibility, strength, and patience.
Philosophy + Origin
Urdhva dhanurasana is thought to increase the vital life force in the body, specifically around the heart. When practiced regularly and with dedication, even if the “full” pose is never achieved, upward facing bow pose can awaken courage, compassion, and radiance in the mind and spirit.
ADJUSTMENTS/MODIFICATIONS:
- Blocks on the wall: Place two blocks against a wall, about shoulder distance apart. Place your hands on the blocks as you move into urdhva dhanurasana to help elevate your upper body and better engage your shoulder blades.
- Strap: Use a strap around your upper arms to prevent the elbows from splaying as you press upward.
- Block: Place a block between your thighs to keep your lower body engaged.
- One-legged: Try out eka pada urdhva dhanurasana by lifting up one leg at a time.
