Alignment, Breath & Drishti Cues for Lizard Pose
Lizard Pose (Utthan Pristhasana) belongs to the Hip Opener posture family and engages the Hip Flexors, Hamstrings, Glutes, Inner Thighs at an intensity of approximately 3.0 METs. A deep lunge with both hands inside the front foot and forearms often lowering. Opens the hip in flexion and the groin at once.
- Breath Rhythm: Maintain Even ujjayi throughout the 60-second hold so nervous system tone remains steady.
- Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
- Primary Anatomical Focus: Concentrates mechanical load and mobility across Hip Flexors, Hamstrings, Glutes, Inner Thighs.
- Minimum Recommended Age: 8 years (96 months).
Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)
In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:
- Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
- Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 60 seconds.
- Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
- Knee injury
- Hamstring strain
