{"id":10062,"date":"2023-10-02T20:24:57","date_gmt":"2023-10-03T02:24:57","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=10062"},"modified":"2025-09-12T14:04:59","modified_gmt":"2025-09-12T20:04:59","slug":"__trashed-26","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/10\/02\/__trashed-26\/","title":{"rendered":"Unlock Hip Flexibility and Strength"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><p>You can unlock hip flexibility and strength with the lizard pose or Utthan Pristhasana in Sanskrit, a challenging posture that opens your hips. Scroll down to read this excellent post from\u00a0<a class=\"author url fn\" title=\"Posts by Mattie Schuler\" href=\"https:\/\/mattieschuler.com\/\" target=\"_blank\" rel=\"author noopener\">Mattie Schuler<\/a> for those of us who spend too much time sitting,<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/mattieschuler.com\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10238\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/10\/lizard-pose.png\" alt=\"Unlock Hip Flexibility and Strength\" width=\"885\" height=\"441\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/10\/lizard-pose.png 885w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/10\/lizard-pose-300x149.png 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/10\/lizard-pose-768x383.png 768w\" sizes=\"auto, (max-width: 885px) 100vw, 885px\" \/><\/a><\/p>\n<h2 id=\"What-is-Lizard-Pose?\">What Is Lizard Pose?<\/h2>\n<p>Lizard pose is a split-leg,\u00a0hip-opening\u00a0yoga pose that helps you decrease tension in your body. Opening your hips may also help you\u00a0alleviate low back pain\u00a0and will increase your hip-joint mobility.<\/p>\n<p>\u201cOur hips are prone to being so tight, so this is a posture that you need to ease your way into,\u201d recommends Ali Jehn, a 200-hour RYT yoga teacher based in Boulder, Colorado. \u201cOnce there, it does open up the hips, which is ideal because we so rarely find the full range of motion in the hips.\u201d<\/p>\n<h2 id=\"How-To-Do-Lizard-Pose\">Lizard Pose: Step-by-Step Instructions<\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/B1xVvxSfde_default\/index.html?videoId=6088850990001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<ul>\n<li>Begin in\u00a0downward facing dog. Inhale your right leg high for\u00a0three-legged dog. Exhale to step your right foot between your hands for a low lunge.<\/li>\n<li>Shift your right hand on the inside of your right foot. Toe-heel your right foot to the edge of your yoga mat. Keep your right knee aligned over your ankle. Plant your right foot into your mat.<\/li>\n<li>Keep your shoulders stacked over your wrists or drop down to your elbows (make the number 11 with your forearms) for a deeper stretch.<\/li>\n<li>Lengthen your back leg long and straight. Squeeze your glutes to keep your hips squared. Push the backside of your knee toward the ceiling to engage your leg muscles. You have the option to drop down to your back knee for a passive stretch.<\/li>\n<li>Gaze down toward your mat.<\/li>\n<li>Hold for a few breaths. Move through downward facing dog and repeat on the other side.<\/li>\n<\/ul>\n<h2 id=\"Benefits-of-Lizard-Pose\">Benefits of Lizard Pose<\/h2>\n<p>The benefits of lizard pose include the following:<\/p>\n<ul>\n<li>Stretching your hip flexors, inner groin, and hips.<\/li>\n<li>Cultivating awareness and building a working relationship between the\u00a0quads\u00a0and the hip flexors.<\/li>\n<li>Helping open the chest and lengthen the spine while also opening the hips.<\/li>\n<\/ul>\n<p>Lizard pose is a superb hip-opener for anyone looking to\u00a0improve their flexibility. It\u2019s also great for\u00a0runners, as it relieves tightness in the hips.<\/p>\n<h2 id=\"Lizard-Pose-Variations\">Lizard Pose Variations<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-164323 aligncenter\" src=\"https:\/\/bodiblog.wpenginepowered.com\/wp-content\/uploads\/2023\/08\/GettyImages-1303516851.jpg\" alt=\"Woman Holds Twisted Lizard Pose | Lizard Pose\" width=\"600\" height=\"400\" \/><\/p>\n<p>Lizard pose by itself can be a pretty intense posture, but the numerous variations amp it up to a downright crazy yoga pose.<\/p>\n<h3>Twisted lizard pose<\/h3>\n<ul>\n<li>From lizard pose with your right leg forward, rest your back knee on the mat and draw your left foot toward your left glute (bending your leg in half).<\/li>\n<li>Stack your shoulders over your wrists. Keep your left hand planted and reach your right arm back and grab your left foot. Twist your chest open and align your shoulders.<\/li>\n<li>Settle your hips down to feel a deep stretch in both your hips and your quadriceps.<\/li>\n<li>Release your foot and return to lizard pose. Press back to downward facing dog and swap out your legs. Repeat on the other side.<\/li>\n<\/ul>\n<h3>Flying lizard pose<\/h3>\n<ul>\n<li>From Lizard Pose with your hands on the mat, hook your front right knee over your right elbow.<\/li>\n<li>Shift your weight forward and bend your elbows to 90 degrees (think\u00a0<em>chaturanga<\/em>\u00a0arms). Engage your core and hover your right foot away from the mat.<\/li>\n<li>Lift your back leg away from the mat and point your back foot. \u201cPlay around to find that balance and transfer of weight to make that lift happen,\u201d says Jehn.<\/li>\n<\/ul>\n<p>Lizard pose is fun, challenging, and supports a variety of pose options. Play around on your mat and follow our\u00a0<a href=\"https:\/\/click-myl.ink\/2p9cusj4\" target=\"_blank\" rel=\"noopener\"><b>Yoga52<\/b><\/a>\u00a0program for more yoga inspiration.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You can unlock hip flexibility and strength with the lizard pose or Utthan Pristhasana in Sanskrit, a challenging posture that opens your hips. Scroll down to read this excellent post from\u00a0Mattie Schuler for those of us who spend too much time sitting, What Is Lizard Pose? Lizard pose is a split-leg,\u00a0hip-opening\u00a0yoga pose that helps you [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2255],"tags":[],"class_list":{"0":"post-10062","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-flexibility-and-mobility","7":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Unlock Hip Flexibility and Strength - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"You can unlock hip flexibility and strength with the lizard pose or Utthan Pristhasana in Sanskrit, a challenging posture that opens your hips\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2023\/10\/02\/__trashed-26\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Unlock Hip Flexibility and Strength - Fitness, Health &amp; 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