Bound Lizard Pose Yoga (Baddha Utthan Pristhasana) | One Minute Yoga | Yoga Flow With Kim

Описание: Take a minute to challenge yourself with Bound Lizard Pose Yoga (Baddha Utthan Pristhasana) or simply practice Lizard Lunge without the bind. Before I climb a mountain, I always practice lizard lunge!

Instructions: Given below are the step-by-step instructions to follow for the practice of Baddha Utthan Pristhasana (Bound Lizard Pose):

From (Downward Facing Dog Pose), taking a few breaths to open the hips and the lower back.

Now, while breathing in, bring the right leg forward close to the palms, keeping the knee straight and making a 90 degree and exhale.

Breath in, bring your trunk down while maintaining the chest almost parallel to the floor, placing the forearms on the floor to rest your hands, coming to Utthan Pristhasana (Bound Lizard Pose).

Keep your right thigh parallel to the ground throughout the pose for maximum benefits. Keep your head down looking at the ground.

Now, exhaling, bend further and take your right arm down and below the right thigh (like you are threading the needle) and wrap it across your thigh and extend the arm to take it towards your lower back. Connect your left arm from behind to the lower back and lock with your right wrist

While trying to bind the arms behind, the front foot will lose stability and one can also lose balance. So ensure the front foot is grounded, the gaze is down, and always keep your hips and shoulders square.
Also, the hands may not bind in a complete lock, in such cases using a strap can be considered.

Once settled in the pose, fix the gaze at one point in front and slowly bring the body to stay stable with soft deep breathing. Remain in the bind for about 2-3 breaths, or more if comfortable.

Repeated practice of Surya Namaskar (Sun Salutation), will open the hips making the practice of Bound Lizard Pose far easier.

To come out of the pose, inhale, release the bind, and raise your head up, rest on your forearms to come back to Utthan Pristhasana, and then come back to Adho Mukha Svanasana.

Repeat the same following the instructions with the left foot in front and remain in a bind for about 2-3 breaths, initially.

Benefits for the practice of Bound Lizard Pose:

Stretches and Strengthens:
Baddha Utthan Pristhasana stretches the muscles of the legs, gluteus, hip flexors, psoas, back muscles, shoulders, and arms. The contracting of the core and abdominal muscles helps strengthen the back and the hips, also giving it the support to go in the forward bend, while the arms are in a bind. The active use of the hips, knees, ankles, shoulders and wrists put together help in gaining better flexibility and helps in deeper practices that involve both - hip opening and forward bend.

Alignment and Stability: In this variation students are encouraged to focus on keeping the shoulders and hips square (facing the floor) that helps in building a strong foundation with the practice of this pose. Grounding the feet, coordinating the body-breath, focusing on the placing of the feet-knee-shoulder in line, using both sides of the body intelligently to remain in balance, all together ensures a strong and stable hips and shoulders.

Focus and Balance: In Bound Lizard Pose the front foot acts as the weight bearing while maintaining balance and stability. The most important aspect of this pose is that, being an asymmetrical pose, it helps students to work on bringing balance to both sides of the body, the right and left, when working with the hips and shoulders.

Others: There are many reasons why athletes and the gym freaks would love the pose. The Bound Lizard pose tones the chest and the shoulders and also reduces the stiffness on the triceps after a heavy workout. The hands on the back posture improves the diving style, hence even swimmers can benefit. The excess warming up of muscles of the legs, and gluteus post running needs to be cooled down, and the practice of Bound Lizard Pose can help with the same.

How does this practice feel for you? Please comment and let me know your feedback!

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