Yoga Asana: Lizard Pose Or Utthan Pristhasana
Each posture in the physical yoga practice has a Sanskrit name ending in asana. Asana means seat or posture. Today we will explore lizard pose or utthan pristhasana. When we break down the Sanskrit we see: Utthan which = bursting open, rushing up, and deep stretch, Pristha which = page in a book and also back of the body, and asana which = seat. How does this translate to the English, Lizard pose? I’m as baffled as you. Perhaps Western yoga observed the similarity of the shape to a lizard and disregarded the Sanskrit or perhaps there is a correlation that I am unaware. This is always humbling, exciting, and sometimes overwhelming in the world of yoga. The information, variations, and schools are vast and dense. A reminder to only know how much we do not know and allow that to be the inspiration for possibility at all times as well as strengthen our resolve to make yoga and in particular svadhyaya (study of self & text) a consistent, life long practice.
This brings us to the WHY behind utthan pristhasana. The yoga of the wild west with all its variations from goat yoga to beer yoga to buti yoga, albeit creative, adds to the confusion or perhaps ignorance of the true goal of yoga, which is to develop a steady seat for meditation. The purpose of asana is to strengthen the body so that we can attain a state of peace and freedom within. When these variations act as a doorway for someone’s discovery of yoga, awesome sauce. The problem arises when the culture as a whole believes that yoga is merely stretching and sipping and the depth of yoga is abandoned for marketing trends that do more harm than good to the minds of the people it is intended to help. Utthan Pristhasana stretches and strengthens so many different parts of the body to various degrees dependent upon how it is practiced. Lizard stretches the hips and hip flexors, the groin, the glutes, the hamstrings, the quads. It can also have the potential to stretch the upper body, including the back, neck and shoulders. Lizard can also strengthen the entire body, primarily, the legs and core, especially when practiced with the back leg lifted. This posture also has the potential to improve balance, range of motion and more dependent upon specific variations and intentions.
Utthan Pristhasana can have symbolic, metaphoric, and meaningful significance to our own personal why’s. When we consider the Sanskrit translation we see: utthan which = bursting open, rushing up, and deep stretch, Pristha which = page in a book and back body. We could consider practicing utthan pristhasana like the bursting open of a book that reveals so much wisdom to us and has the potential to change the entire way we “be” in the world. We could also consider the English name of the posture, the lizard, and connect with the nature of a lizard. Did you know lizards can change color and regrow body parts? Now that’s a show of adaptability. A quality I sometimes forget to keep at the forefront, yet is fundamental to our survival! When we acknowledge the constant of change, in yoga, we immediately turn to vairagya or non-attachment. Vairagya requires us to be adaptable, if we are to release our addiction to outcomes, we must also strengthen our ability to “roll with the punches.” This brings the visual of standing in the ocean and seeing a giant wave barreling towards you. You can either stand there and get pummeled, or dive through it. The analogy reminds us that when we refuse to compromise, be flexible, or entertain different points of view, life will feel like a giant wave crashing into us. On the other hand, when we are willing to “dive” into the unknown, consider the world and reality beyond our limited perspective, life will feel less like a threat and more like an adventure. Where in your life have you been unwilling to move? What thoughts or beliefs might you reconsider upon the consideration of being more like a lizard. What if you could trust that you would re-grow (into a more adaptable version) what you believe you are giving up? Next time you feel yourself dig your heels in, remember the lizard, cultivate your ability to adapt to each brand new-ever changing moment. Because after all, you really don’t know what’s next, might as well dive head first!
How to do Utthan Pristhasana:
There are various different entry points to lizard pose, my personal favorite its to start in downward facing dog. From downward facing dog, lift one leg and step it to the outside of that same hand. The foot will be to the outside of the hip and turned slightly towards the top right corner of the mat. The knee is over the ankle. Lower your back knee. If you choose to keep the knee down, you will receive more stretching benefits then strengthening. In this case you can keep the toes of the back foot tucked or untucked. If this is comfortable, you might try coming down onto your forearms. As for the spine, you can make it be about extension by reaching the sternum forward, drawing the shoulders back, reaching up through the crown of the head, and slightly lifting the chin. You can also make it be about flexion, in which case, allow the spine to round, reach the chest bone towards the pubic bone, lift the naval towards the spine, and allow the head to hang heavy.
Modifications
1. Tent the fingers or use blocks underneath your hands for less intensity. Stand the blocks on their highest setting for the most support.
2. Place a blanket or double fold the mat for support under the back knee.
3. Lift the back knee for more intensity, press the heel back and lift through the hamstring.
4. Bring the forearms down or even walk the arms out in front of you (think puppy dog pose).
Variations:
Add a twist. Rotate the spine towards the front bent knee and reach towards the back of your mat.
Add a quad stretch by bending the knee of the back extended leg and reach for the foot.
Begin to work the shoulder under the bent knee as preparation for an arm balance.
***Permission to modify in anyway that provides you with a feeling of safety, ease, and is alignment with your purpose in practicing the posture.
Dearest Reader,
May you be comforted in the “not knowing” that this is not a flaw or a defect, but a quality of which you can embrace to live a more “alive” life. Consider adaptability as a quality to nourish as part of non-attachment. And of course, thank you for your time, attention, and commitment to all that is yoga.
