Lizard Pose for beginners and men

This deep-lunge stretch opens the hips, releases tension in your back, and decreases soreness in the lower body. Lizard helps speed up recovery and reduces the risk of injury in the hips, thighs, knees, and lower back. It also helps reverse the negative effects of prolonged sitting or inactivity.

Lizard Pose Target Areas

Hip flexorsInner Thighs

Lizard Pose Benefits

Relieves hip tension and sorenessIncreases hip flexibility for longer strides and deeper lungesPrevents common soft-tissue hip injuriesReduces lower-back pressure

– click images to enlarge –

How to Do Lizard Pose

Start in Plank with your shoulders over your wrists and your core engaged. Form a straight line from head to heels.Step your left foot to the outside of your left hand. Align left knee over the ankle. Keep core engaged and hips level. If this movement from plank is difficult, rest your knees on the floor, then step the foot up.Lower your right knee to the floor and untuck your toes. Shift left foot forward and to the left a few inches until you feel a deep stretch in the right hip. Inch your right foot back to extend the right leg as far as you are able. Lift your chest. Maintain a flat or slightly arched back. Hold the posture, inhaling as you lengthen and lift the spine, and exhaling as you sink hips deeper. Repeat on the other side.

Cues for Lizard Pose

Engage coreKnee directly over ankleLightly rest fingertips on floorMaintain flat backKeep knee directly above ankleEngage core

WHAT YOU SHOULD FEEL

Stretch in right hip flexors and left inner thighEngagement of left thighLight core engagement

WHAT YOU SHOULDN’T FEEL

Lower-back discomfort; if you do, flatten back and engage coreLack of stretching in hips; if so, widen stance and sink deeper into lunge

Lizard Pose Pro Tip

Press the top of your back foot into the floor and squeeze the back thigh to increase the intensity of this stretch.

Lizard Pose Modification

To help prevent back from rounding, rest hands on a block placed just inside the front foot.

If you want to try another step-by-step tutorial, try Forward Fold Pose: https://manflowyoga.com/blog/forward-fold-pose-for-men-and-beginners/

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