Utthan Pristhasana in yoga also known as the lizard pose a part of the backward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. They are a part of postures that turn the body out to face the world. They are stimulating and extraverting. In this article, we will easily and comprehensively learn how to do Utthan Pristhasana – Lizard Pose In Yoga , breathing pattern while doing this yoga pose, benefits of Utthan Pristhasana – Lizard Pose In Yoga , its various variations, precautions, and notes for practitioners.
How to do Utthan Pristhasana – Lizard Pose In Yoga
- Lie on the stomach with the arms crossed under the chest, the hands holding the upper arms.
- Separate the legs slightly and keep the feet flat.
- Raise the head so that the face looks fonvard.
- This is the starting position.
- The elbows should not move during the practice.
- Raise the trunk and buttocks so that the body is supported by the knees and elbows, as in the first diagram.
- Stretch the torso back, placing the chin and chest on, or as close as possible to, the floor behind the forearms.
- Return to the raised position and then to the starting position.
- This is one round.
Breathing pattern while doing Utthan Pristhasana – Lizard Pose In Yoga
- Inhale while raising the trunk, exhale into the stretch.
- Breathe normally while holding the position.
- Inhale coming up onto the knees and elbows.
- Exhale while lowering the body back to the ground.
- Perform after a forward bending asana such as paschimottanasana. It is a good preparation for the ashtanga namaskara position of surya namaskara.
Benefits while doing Utthan Pristhasana – Lizard Pose In Yoga
- This asana exercises and strengthens the chest and diaphragm.
- It tones the entire back and gives many benefits of inverted asanas with less risk of side effects.
- It is excellent for relieving tightness between the shoulder blades. When held for some time, it helps to relieve constipation and piles.
Backward Bending Yoga Poses SeriesUtthan Pristhasana – Lizard Pose In Yoga is a part of the Backward Bending Yoga Poses Series. Backward bending poses and Utthan Pristhasana – Lizard Pose In Yoga come under the intermediate level yoga poses. In case you are a beginner in yoga, you should explore the beginner group of yoga poses. These include Pawanmuktasana series, relaxation postures in yoga, meditation postures in yoga, vajrasana group of asanas, standing asanas, Surya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation).
Backward bending yoga poses are postures that turn the body out to face the world. They are also dynamic postures that move counter to gravity and, therefore, require strength and energy to perform. The general benefits include stretching the abdominal muscles, toning, and strengthening the muscles controlling the spine.
The backward bending yoga pose series includes the following 13 yoga poses
- Saral Bhujangasana – Easy Cobra Pose In Yoga.
- Bhujangasana – Cobra Pose In Yoga
- Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga
- Sarpasana – Snake Pose In Yoga
- Ardha Shalabhasana – Half Locust Pose In Yoga
- Shalabhasana – Locust Pose In Yoga
- Saral Dhanurasana – Easy Bow Pose In Yoga
- Dhanurasana – Bow Pose In Yoga
- Kandharasana – Shoulder Pose In Yoga
- Ardha Chandrasana – Half Moon Pose In Yoga
- Utthan Pristhasana – Lizard Pose In Yoga
- Setu Asana – Bridge Pose In Yoga
- Gomukhasana – Cow’s Face Pose In Yoga
We hope that through this article you were able to understand how to do the Utthan Pristhasana – Lizard Pose In Yoga easily, its benefits, and precautions.
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