Lizard Pose
- Pro
- Intermediate
- Yoga
- Mobility
Lizard pose steps your front foot wide outside your hand from a lunge, then lowers your hands or forearms inside that foot while your back leg stays long. It opens the hip by stretching the adductors and quads through a held position rather than movement. Intermediate practice uses it as a warmup, cooldown or recovery piece, held for time on each side.
- Muscles
- Adductors, Quads
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- From a lunge, step your front foot wide of your hand.
- Lower both hands or forearms inside the front foot.
- Keep your back leg long, knee lifted or down.
- Breathe into the hip stretch and hold, then switch sides.
Form cues
- Square your hips toward the front of the mat.
- Let your front knee track over your ankle.
- Sink your hips down with each slow exhale.
Common mistakes
- Front knee drifts inward past the foot. Track the knee out over your second toe.
- Back knee sags and loses length. Reach your back heel away to lengthen it.
- Breath stays high and shoulders creep up. Drop your shoulders and exhale down the body.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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