Ing Lizard Pose Utthan Pristhasana Fly
Challenge your balance & strength! Work towards the full expression of Flying Lizard pose. Advanced yoga, proceed with caution.
The Ing Lizard Pose Utthan Pristhasana Fly mainly works the glutes & hips and quads, with help from the chest and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Ing Lizard Pose Utthan Pristhasana Fly Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Upper Chest (pectoralis major, clavicular head); Deep Core (transverse abdominis)
Ing Lizard Pose Utthan Pristhasana Fly Variations and Alternatives
How to do the Ing Lizard Pose Utthan Pristhasana Fly
Begin in Downward-Facing Dog (Adho Mukha Svanasana), grounding your hands and feet into the mat and lifting your hips up and back.
Step your right foot outside your right hand, bringing your right leg into a wide lunge.
Lower the right shoulder and arm underneath the right thigh, so your shoulder is directly under the knee. Ensure your palms remain flat on the ground.
Shifting your weight onto your hands and keeping your core engaged, slowly lift your right foot off the ground, extending your right leg out to the side, parallel with the ground.
Optionally, extend your left leg off the ground by lifting your left foot and straightening the leg behind you for the full expression of Flying Lizard.
Hold the pose for 5-10 breaths, focusing on balance and maintaining the integrity of the pose.
Slowly lower your right foot back to the ground, if lifted, and exit the pose by returning to Downward-Facing Dog.
Repeat the same sequence on the left side for balance.
Remember to practice caution and listen to your body when attempting this advanced pose to avoid any injuries. If you're a beginner or struggle with balance, working with a qualified yoga instructor for modifications and support is advisable.
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Ing Lizard Pose Utthan Pristhasana Fly FAQs
What muscles does the Ing Lizard Pose Utthan Pristhasana Fly work?
The Ing Lizard Pose Utthan Pristhasana Fly mainly works the glutes & hips and quads, with help from the chest and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Ing Lizard Pose Utthan Pristhasana Fly?
None. The Ing Lizard Pose Utthan Pristhasana Fly is a bodyweight exercise, so you can do it anywhere.
What are some Ing Lizard Pose Utthan Pristhasana Fly variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, 3-Leg Dog Pose, Bird of Paradise Pose Svarga Dvijasana and Eight Angle Pose.
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