Utthan Pristhasana (Lizard)
Learned: Asana Lab
See Manual Pages: 78
Where this can show up in class: Sutra 3, Peak Pada, Afterward
This pose can be done in the following orientations: Kneeling.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Back leg top Pelvis Front leg Front foot |
Back leg through foot Front leg Crown |
Elbows (isometrically pull back) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Hand on bent leg, other on block Hands to mat Walk hands forward on mat Elbows to mat |
Anjaneyasana [Low] Kapotasana (Ardha) Ananda Balasana Bhagerasana / Viagri (for hip inside arm, quad catch version) Koundinyasana (I) |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Front hip opener |
Front leg adductors Back leg quads Back leg hip flexors Front leg external rotators |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Stance too short (shearing for front knee) | Lengthen stance (along long edge) |
| Back knee has too much weight/pressure | Lengthen stance (along long edge) to move knee back |
| Rolling front ankle (stealing ankle mobility instead of hip mobility) | Dorsiflex ankle before externally rotating hip |
| Rolling onto outer side of back leg | (fine, but not the pose) |