Lizard Pose

How to

1. Begin in Downward Facing Dog (Adho Mukha Svanasana), spreading your fingers wide and pressing firmly into your palms.
2. Inhale deeply, then exhale as you step your right foot forward to the outside of your right hand, aligning your knee over your ankle.
3. Lower your left knee gently to the ground, keeping your left leg extended with the top of the foot resting on the mat.
4. Bring both forearms to the ground inside your right foot, or use blocks under your forearms if needed to maintain a straight back.
5. Keep your spine long and chest open, engaging your core muscles to stabilize your torso.
6. Direct your gaze softly forward or down to lengthen the back of your neck, maintaining a neutral spine.
7. Breathe deeply, expanding your breath into your hips and groin area, allowing the muscles to relax with each exhale.
8. To exit, plant your hands back on the mat, tuck your left toes under, and step back into Downward Facing Dog.

Benefits

• Stretches and opens the hip flexors, adductors, and groin, increasing flexibility.
• Strengthens the quadriceps and hamstrings, promoting leg stability.
• Improves circulation in the lower body, aiding in detoxification and energy flow.
• Relieves tension in the lower back and hips, providing therapeutic benefits for those with back pain.
• Encourages mindfulness and grounding, helping to reduce stress and promote relaxation.