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Unlock Flying Lizard - Utthan Pristhasana




Today, we embark on an exciting exploration of a pose that embodies both grace and daring – the Flying Lizard. As yogis who have already established a strong foundation in your practice, you might wish to venture into more advanced postures that challenge your bodies and invigorate your spirits.

Flying Lizard Pose, also known as Uttana Pristhasana, is a captivating blend of strength, flexibility, and balance. It beckons us to step out of your comfort zone and embrace the exhilarating sensation of flight. As we delve into the intricacies of this pose, we'll not only enhance our physical prowess but also unlock a deeper connection with our inner selves.

Here we'll look at how to build towards the pose with how to best prepare the body. We'll dissect the mechanics of Flying Lizard, breaking it down step by step to demystify its complexity. And finally we'll explore the benefits it offers, both for our physical bodies and our mental fortitude.


So, roll out your mat, leave your hesitations behind, and join me as we embark on this journey of unlocking Utthan Pristhasana. Let's cultivate strength, balance, and a fearless spirit, both on and off the mat. Are you ready to take flight? Let's spread our wings and explore the uncharted territories of our practice together.


1-Warm up


You want to first warm up and activate your wrists. In many arm balances the weight needs to lean forward to be able to balance and lift the lower body off the floor. Therefore there might be a pretty deep flexion of the wrists.


-Give yourself some good fist rolls with straight arms,

-On all fours you might also bring activation by lifting the palms on and off the floor slowly and without jumping up and lowering them down with control. You'll feel the activation and strengthening of the wrists through the forearms.

-You might also do the same in plank, here is a real challenge...but anything in between with more weight on your hands is gonna add on to build real strength.


Holding plank is also a great way to wake up the core, the arms, shoulders, remembering to really push through the arms almost rounding the upper back, and activating the finger tips to the floor.


2- Build up strength in the right places



Strengthen the hip flexors:


-lift knee to tricep-then wrist-tricep-wrist...etc...

-cross to other side and do the same

-Maybe do a square: wrist-tricep-other tricep-other wrist and back...10,20,30 times!!! Do you best... ;)





Open the hips while strengthening the thighs...


-stay in Lizard pose 2mn

-slide one arm straight under the bent leg and the other out to the other side, fingers on the floor

-start to lift the hands off the floor and find your balance,...

-next hook your hands behind your lower back and hold...


Keep opening the chest forward and pulling the shoulders back. Bend the front knee deeply.



A bit more opening of the hips

An active hip opener I love is this, something between a pigeon and knee push...

From Lizard lunge, bring the foot into the middle of the mat on the same line as the back foot. Come on the outer edge of the foot as you flex the foot and push the knee to the side.

With the back leg straight and knee of the floor hold and deepen as much as you need. Find your edge.





Hip flossing, one of my favs for hip opening too!

Alternate between Lizard and pivoting on the outer edges of the feet, pushing the knee out, almost tapping the hip down.


Back and forth, repeat as many times as you need, 5 to 10 times.


Check out picture to see how.





3- How to enter Utthan Pristhasana



1-Start in Lizard lunge

2-Slide the arm under the thigh and hand outside the foot below it.

3-Lower the other hand at the same level.

4-Push through the hands to walk the foot in until you can lift it off the floor and point the toes in. Squeeze the leg around the arm.

5-Simultaneously lean forward as you bend the elbows, leaning and looking forward.

6- Use back toes to walk yourself forward if you don't feel you could lift the back foot off the floor...

7-Point back toes as you lean forward balancing the weight on your hands...


Tadaaa!


A few tips:

-don't hesitate to use the elbow of the other arm (the one that is free), to help hold your body, right under the side of the ribs as you build strength. This way both arms are holding something, one a leg, the other your chest, and it works like a scale with the middle points being your elbows.

-you can start practicing with the top of the front foot still on the floor, but still trying to squeeze the heel in as much as you can. It will eventually lift as you figure out the point of balance and build strength.


4- A little more mechanics:



As you can see in the picture, the center point is at the wrists and elbows that are aligned.

The upper part of the body with more elements (shoulders, head, abdomen) balances lower than the back of the body that is essentially only one leg.

The hips are pretty much in the middle.





5- Benefits of Flying Lizard:


Balancing the body on your hands demands substantial wrist and arm strength. It can be challenging for practitioners who are still building these foundational strengths, requiring gradual progress and proper preparation.


Flying Lizard Pose demands openness in the hips, which can be a hurdle for individuals with tight hip flexors. Consistent practice and patience are necessary to deepen hip flexibility over time.


Achieving stability in Flying Lizard Pose necessitates focused attention and balance. The process of finding equilibrium while extending the leg can be physically and mentally demanding, requiring concentration and practice.


Physically:


  • Increases body and spatial awareness

  • Improves balance

  • Opens the hips

  • Strengthens the core

  • Deep hip opener

  • Strengthening of the gluteus maximus, hip flexors, hamstrings, shoulders, and arms, lower back...

Mentally:


  • Sharpen your mental discipline

  • Face your fears and insecurities

  • Break barriers of what you think you can achieve and build a new belief system

  • Build resilience

  • Stay calm in challenge

  • Build self compassion as you grow a new skill



And there you have it, fellow yogis – a comprehensive guide to unlocking the awe-inspiring Flying Lizard Pose, or Utthan Pristhasana.


Flying Lizard Pose is more than a physical feat; it's a dance of strength, balance, and courage. As you journey from the preparatory steps to the full expression of the pose, you've learned to trust your body, overcome self-imposed limits, and embrace vulnerability.

Through deliberate wrist activations, hip strengthening, and gentle hip flossing, you've primed your body for the challenge ahead. With each step, you've nurtured your physical strength, mental resilience, and self-compassion.


As you gracefully entered the pose, you discovered the balance point between effort and ease, fear and fearlessness. The symmetry of your arms and the grounding of your wrists serve as a metaphor for the equilibrium we seek in life – a balance between strength and vulnerability, challenges and triumphs.


In Flying Lizard Pose, you've uncovered the benefits that ripple beyond the mat. Physically, you've opened your hips, strengthened your core, and empowered your entire body.


Mentally, you've cultivated discipline, shattered limiting beliefs, and stoked the fires of self-belief.


Remember, your yoga journey is a reflection of life's journey. Just as you conquered this pose, you have the potential to conquer any obstacle that comes your way. You've tapped into your wellspring of courage, resilience, and confidence – tools that will serve you not only on the mat but in every facet of your existence.

So, embrace the sensation of flight, revel in the fearless spirit that you've awakened, and carry it with you as you spread your wings in both your practice and your life.


As we conclude this guide, I encourage you to soar into new territories, unlock new poses, and keep embodying the fearlessness that Flying Lizard Pose has unveiled within you. May your practice be an ongoing journey of self-discovery, growth, and transformation.





If you want to learn and really practice arm balances, unlock advanced asanas, you are welcome to join my online channel where i upload classes every week, with a Live class every Monday so I can see and correct you! These are fun and more interactive! In each flow I like to bring the practice of a peak pose, so you grow, challenge yourself, learn new things... You are never more present than when you are upside down, on your hands, on one leg...You can be sure that after a class with me you feel you have worked and stretched your whole body, calmed your mind, and had fun experimenting with something challenging... So check out Flow with Justine for membership prices and the next Live class! BONUS: you can get your FREE tutorial for CROW pose, bakasana, and join my Newsletter by clicking HERE! It has been my pleasure building this post for you!

Until we meet again on the mat, namaste. 🙏🌟


Justine




 
 
 

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