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.
- Utthan: stretch out
- Pristha: page of the book; back of the body
- Asana: pose
- Opens the hips, hamstrings, groins and hip flexors.
- Strengthens the inner thigh muscles on the front leg.
- Crescent lunge | Anjenayasana
- Monkey lunge | Anjenayasana
- Happy baby | Ananda balasana
- Half pigeon | Eka pada rajakapotasana
- Half splits | Ardha hanumanasana
- Flying splits | Eka pada Koundinyasana
- Head to knee pose | Janu sirsasana
- Bound angle pose | Baddha konasana
- Half lord of the fishes | Ardha matsyendrasana
- Place your hands or forearms on a block.
- Place your back knee on the ground or a blanket for a variation.
- 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.