How to do Utthan Pristhasana (The Lizard Pose): Steps & Health Benefits


Health benefits of Utthan Pristhasana include Strengthening Spine, Abdomen and Shoulders, Improves Digestion, Reduce Lower Body Fat, Helps to Remove Stress and Anxiety

June 1, 2018


Utthan Pristhasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Lizard Pose. The name Utthan Pristhasana actually comes from Sanskrit words, it is a combination of three words, where Utthan means Stretch out, Pristhaor, Pristha means Back of the body and Asana means Pose. While doing this pose, your body resembles like the position of the Lizard, because of that, this asana is called The Lizard pose.

Utthan Pristhasana has lots of health benefits; among that some of the health benefits of Utthan Pristhasana include Strengthening Spine, Abdomen and Shoulders, Improves Digestion, Reduce Lower Body Fat, Helps to Remove Stress and Anxiety, Strengthen Ankles, Hip, Knee and Thigh Muscles, Helps to Reduce Back Pain and Helps to Stimulate the Reproductive Organs.

Before we go to do this asana, we should know for whom this Utthan Pristhasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Utthan Pristhasana (The Reverse Prayer Pose):

  • To start this asana get into the position of Adho Mukha Svanasana (The Downward facing dog pose) on the yoga mat. 
  • Keep your right foot in the middle of your hands, your foot is minimal more wider than your shoulders (for this place your foot heel-toe toward the edge of the yoga mats). 
  • From that point onward, keep your hips towards forward and down. 
  • At that point, slowly stroll towards to your hands until the point that it descends onto your lower arms. Presently put your lower arms on the floor alongside keeping your chest open. 
  • Presently, gradually protracts your spine and draw your shoulder bones together out of your back. 
  • Place your right knee towards the center line and look straight.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana with your opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your arms, shoulder, legs, knees, hips and chest but as you practice more you can do this asana more easily.

Health Benefits of Utthan Pristhasana (The Reverse Prayer Pose):


Utthan Pristhasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Utthan Pristhasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Utthan Pristhasana also help to prevent injury in calves and hamstrings during exercise and other works.

Utthan Pristhasana Strengthen Spine, Abdomen and Shoulders:

While practicing Utthan Pristhasana, it stretches our shoulder, abdomen and spine muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Utthan Pristhasana will helps to reduce the back pain and prevent the risk of injury in the shoulder, abdomen and spine region.

Utthan Pristhasana Improves Digestion:

Different studies have been proven that regular practice of Utthan Pristhasana, can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Utthan Pristhasana put some extra pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Utthan Pristhasana Reduce Lower Body Fat:

Regular practice of Utthan Pristhasana is very beneficial for reducing the lower body fat, because while doing this Utthan Pristhasana, it creates lots of pressure on the lower body part, due to this our lower body muscle gets toned and helps in reducing the fat in this region.

Utthan Pristhasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Utthan Pristhasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Utthan Pristhasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Utthan Pristhasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Utthan Pristhasana Helps to Stimulate the Reproductive Organs:

Practicing of Utthan Pristhasana on a regular basis can enhance sexual performance because while doing Utthan Pristhasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Utthan Pristhasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Utthan Pristhasana Improves the Function of the Kidneys and Livers:

Different studies have been proven that regular practice of Utthan Pristhasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Health benefits of Utthan Pristhasana