Lizard Lunge: Utthan Pristhasana
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.
Ardha Chandrasana: Half Moon Pose
Ardha chandrasana (ARE-dah chan-DRAHS-anna), or half moon pose, is a challenging balance posture. However, there are many modifications and variations to make the shape accessible to everyone.
Philosophy + Origin
The Sanskrit word “chandra” is often translated simply as “moon,” and actually has a much richer meaning. More than just the moon, the chandra refers to something that is glittering and shining, a brilliant object that is illuminated by light or emanating light on its own. In many traditional yogic texts and stories, the moon symbolizes one half of the two polar energies in the body. The moon, which is the feminine or dark aspect, is nurturing, tranquil, and receptive.