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.
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About the Author
Supta Virasana: Reclining Hero Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Supta virasana (SOUP-tah veer-AHS-ah-nah), is the reclined version of hero’s pose. This shape is a deep knee bend and a deep hip flexor stretch — props are always a friend to this pose!
Philosophy + Origin
In order to be a hero in the world, you first need to be a hero to yourself. This restorative posture reminds you to be your best so you can give your best to the world and community. Although not often celebrated, the quiet moments of rest and restoration are as vital to creating and sustaining the hero as more noticed, grand “heroic” gestures. As you take time to practice supta virasana, reflect on how making space for yourself in your day creates more space in every other aspect of your life. The more expansive you are, the more capable you are of being the hero the world needs you to be.
