Utthan Pristhasana
The word “Utthan Pristhasana” is derived from a Sanskrit word “Utthan” meaning “stretch out” ; “Pristha” meaning “page of a book” and “Asana” meaning “posture” or “seat”. It is commonly called as “Lizard Pose” in English.
STEPS TO BE FOLLOWED:
- Sit on the mat in vajrasana.
- Slowly come in table top position (get your palms on the mat, with knees down). Keep your toes curled inside.
- Putting weight on the palms and toes, slowly come in Adho Mukhasvanasana (downward facing dog).
- Now as you inhale, place the right foot on the right side of your right palm, just beside it.
- Getting your hips at the knee level, and keeping the right thigh parallel to the floor, stay there for few breathes, letting the right hip joint to open up for the final posture.
- After few breaths, drop your forearms in place of the palms respectively.
- Once the forearms are down, you can either interlock the fingers or just place the palms facing the mat.
- Hold this posture for 30 seconds to 1 minute.
- Then slowly come up on your palms, and take the right leg back coming back to Adho Mukhasvanasana.
- Repeat the same from opposite side.
BENEFITS:
- It helps in stretching the hip joint, hamstrings, hip flexrors.
- It helps in strengthening leg muscles.
- It helps in reducing low back pain or sciatica.
- It helps in making hip joint more flexible, helping the body to become agile and active.
- It helps in toning the thighs and hip muscles.
CONTRA-INDICATIONS:
- Knee injuries.
- Neck injuries
- Arthritis
- Hip injuries.
- Weak shoulders or weak arms.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.
