Lizard Pose

A deep hip and hamstring stretching pose where the body is held in a low lunge position with hands supporting the upper body weight.

Instructions

1. Start in a high plank position with hands shoulder-width apart on the ground.
2. Step your right foot forward and place it on the outside of your right hand.
3. Lower your hips down toward the ground, creating a deep lunge stretch on the right side.
4. If flexibility allows, place your right elbow inside your right knee, pressing forward gently.
5. Keep your left leg extended behind you with toes on the ground for stability.
6. Distribute your upper body weight between your hands and forearms.
7. Keep your chest up and look slightly forward rather than down.
8. Hold the stretch for 20-60 seconds while breathing deeply and relaxing into the position.
9. Repeat on the opposite side, stepping your left foot forward.

Tips

• This is a deep hip opening stretch; never force the position
• Keep your front knee stable and aligned with your ankle
• The stretch should feel intense but never cause sharp pain
• Use your hands to control the intensity of the stretch
• Breathe deeply and relax into the pose with each exhale
• This pose is excellent for improving hip mobility and flexibility