Lizard (hold)

Utthan Pristhasana

Yogaintermediatetimedno equipment

Deep lunge with the front foot outside the hands: the right knee over the right ankle, both forearms on the floor inside the right foot, parallel with palms down, the left leg straight and lifted on the ball of the foot, chest long and forward.

How to do it

1. Start in a high lunge with the hands down: right foot forward on the outside of the right hand, toes forward, right knee bent over the ankle; both hands on the floor inside the right foot; left leg straight back on the ball of the foot, knee lifted.
2. Bend the elbows and lower both forearms to the floor inside the right foot; forearms parallel, palms flat, elbows roughly under the shoulders.
3. Keep the left leg straight and lifted, pressing back through the left heel, and let the hips sink forward and down.
4. Lengthen the chest forward instead of rounding; the right knee stays over the ankle; neck long, gaze forward and slightly down. Option: lower the back knee to the floor for a gentler stretch. Hold, then switch sides.

Muscles worked

femorali, polpacci, addominali, glutei, adduttori, quadricipiti