Utthan pristhasana is also known as the lizard pose. This is one of those ancient poses that have been used for decades for opening up the pelvic region naturally. It helps in relaxing the muscles of the pelvic area, especially the hips and adds to their strength and flexibility. This posture reflects the ancient understanding of yoga that was based on helping the human body with great mobility and primal movements. This pose is also used to stay grounded. It is one of the grounding poses that yoga prefers for the practitioner. Now let’s talk about this very pose. Utthan pristhasana is made up of three words.

Utthan means extended or a way to stretch, and pritha means the body’s back portion and asana stands for posture. They all come together to form a meaning that a yoga pose helps in stretching the back of the body. This pose is elongated. This beautiful pose is used to keep one grounded and connected to the mother earth. Talking about the origin, in this blog, we will understand everything about this unique yoga pose. We will understand its benefits, the steps that help in performing the right kind of uddhana pristhasana, the precautions and modifications that are required during the practice and a lot more facts about uddhana pristhasana.

Introduction to Utthan Pristhasana

So, let’s review a quick introduction to this beautiful yoga pose. This pose is not exactly mentioned directly in the classical texts of yoga, like Hatha Yoga Pradipika, or something similar, but it is an evolved pose that came from the traditional yogic practice and has been modified in modern times to benefit recent generations in healing. In simpler words, it is a modern yogic lineage that works to attain good movement and improve joint health in the human body. The reason that it is called the Utthan Pristhasana is that it resembles the animal-like structure or posture during the practice. This practice helps in adding harmony to the whole body.

This posture was modified and refined throughout time! This pose is now a vital part of different yogic practices. These practices are included in contemporary Hatha Yoga and Vinyasa sequences. This pose is used for sessions that aim to improve the health of the spine and hips.

In short, Utthan Pristhasana is a perfect blend of ancient wisdom of yogic discipline and the modern anatomy of the human body. It is a powerful yoga asana that helps in ensuring physical freedom and inner security for the practitioners.

Physical Benefits of Utthan Pristhasana

Also known as the Utthan Pristhasana, this is a very effective pose in adding physical benefits to the body. Some of the best benefits that it offers to the practitioners are as follows:

 1. Hip mobility

This pose is used by different yogic practices as a hip opener. It also works as a hip flexor, and that helps in releasing the stiffness that can be caused by long sitting hours or hectic schedules. It also improves the range of motion of the hip joint. It also works as a hip rotator and strengthens the groin areas. 

2. Energy booster for the lower body

Utthan Prishtana helps by strengthening the gluteal muscles. It also helps in stabilising the muscles in the pelvic area. It is also known to improve the working of the quadriceps and hamstrings. It helps in maintaining a great balance in the body and supports and strengthens the lower body. 

3. Better posture

This pose is also effective in improving the body posture. This pose helps in lengthening the spinal cord that in turn helps in improving the posture by opening up the front body. It also reduces the compression in the lower body, ensuring a better posture. 

4. A good stretch

The Utthan Pristhasana is known for its stretching benefits. It gives a wonderful stretch to the hamstrings. It also tones up the calf muscles. This stretch helps in adding flexibility to the muscles and prepares the body for performing various types of forward bends and poses that include splitting. 

5. Good knee support

This pose is great for improving the health of various joints, especially of the leg region. Utthan Prishtasana helps in strengthening the ankle area and the knee joint. It is actively used by various athletes and active practitioners for improving joint health. 

6. Good pelvic health

This pose also helps in improving the blood circulation around the pelvic region. This, in turn, helps in releasing the tension in the lower body and the pelvic region. This yoga pose helps in improving the function of the lower abdomen. 

7. Preparatory Pose

Utthan Pristhasana helps as a preparatory pose for various advanced levels of asanas like Hanumanasana, pigeon poses, deep lunges and other complex yoga poses.

Steps to Perform Utthan Pristhasana

Here are the steps to perform the Utthan Pristhasana in the correct way. 

1.You have to start by rolling your favourite yoga mat and standing on it. Take a few breaths. Keep your spine upright. And touch the ground using your feet. You have to begin the pose by bringing yourself into Adho Mukha Svanasana, that is, the downward-facing dog pose. 

2. Now you have to inhale deeply. After that, you have to lift your right leg upward and then back. Upward and backwards. 

3. Now you have to exhale and bring the foot outside the hand (right one). Your toes must be pointing forward and should be a bit outward. 

4. In this step, you have to lower your left knee and make it touch the mat. Your toes must be tucked to allow a deep stretch to the body.

5. Now you have to slide your right foot a bit outward. Utthan Pristhasana This is done to keep the knees aligned with your ankles. Now, make sure that your hips are sinking down and forward at the same time. You can feel the stretch in your hip and inner thighs. 

6. Next, you have to keep both palms on the mat right below your shoulders. Now you have to slow down on your forearms. 

7. Make sure that your spinal cord is lengthened from the tailbone. Do not collapse. 

8. After that, you have to keep your shoulders and chest very broad. Make sure that your neck is upright and long, and you are gazing forward. 

9. Now take some deep breaths. Make sure that your hip or pelvis region is relaxed. Continue the pose for five to ten breaths. Step nine, gently release the pose. Come back to the downward-facing dog pose and then stand up in an upright position, releasing the pose

Precautions & Modifications

1. Never force it…it should be slow and mindful. 

2. Always use yoga props like yoga blocks or a bolster to avoid any kind of injury and ensure good support to the body while practising. 

3. Always keep the knees aligned with the ankles during the postures to avoid any knee injury. 

4. Make sure that you are engaging your core muscles to avail the best benefits of this yoga pose. 

5. If you are feeling or experiencing any kind of sharp pain during the practice of the Utthan Pristhasana, then please stop it right there and tell your yoga instructor. 

6. Always perform such yoga practices under the guidance of a yoga instructor.

Read More: Surya Namaskar 12 Steps 

Modifications:

You can use blocks, you can place your back knee on the yoga mat, you can skip lowering your forearms, you can use props like folded blankets to support your groin!

Conclusion

So this was all about Utthan Pristasana. The Utthan Pristhasanais a great pose that helps in toning the lower body, improving reproductive health, and massaging and enhancing the working of the abdominal area and organs. This pose dates back to the ancient traditional practice and has evolved to aid the modern lifestyle. Practising this pose in the daily practice will ensure you have great flexibility, inner strength, good posture, and great body alignment. Besides the physical benefits, this pose is also known to relieve stress and ensure a great inner harmony. This pose helps in self-discovery and improves your overall well-being holistically.