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Dragon Pose – Lizard Pose

Common Name(s)Dragon or Lizard Pose in English, Utthan Pristhasana in Sanskrit
MeridiansKidney, Liver, Spleen, Gall Bladder, Urinary Bladder and Stomach meridians
ChakrasSolar Plexus (Manipura Chakra) , Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra)
ElementsWater , Earth and Fire

Dragon Pose is also called Lizard Pose in English and Utthan Pristhasana in Sanskrit. The pose is performed in a ‘prone’ position and is a stretch posture in forward-bend position. The Lizard asana also requires maintenance of balance. This activates the Solar Plexus, Sacral and Root Chakra which are centres of energy. It also helps in regulating the Pitta and Kapha doshas. The three elements of body, namely Fire, Earth and Water are controlled and regulated by this pose.

Utthan Pristhasana affects the spleen, stomach, liver, Gall Bladder, Urinary Bladder and Kidneys meridians of the body. This asana exercises the muscles of arms, shoulders, lower back, biceps, triceps, abs, hips, hamstrings, pelvic, knees, quadriceps and psoas.

Getting into the Lizard pose…

At first to get on the pose you have to choose either hands and knees or the Down ward dog method.


Keep you one foot right between the two hands.


Take your front foot towards the forward direction so that your knee will be on top of your heel.


Then slide your back knee in the opposite direction as much as you can extend. 


In the final step keep both the hands of your on either side of your front foot. 

Hold every Dragons pose variations for two to five minutes then focus one minute on each variation.

Contraindications or Precautions
  • In some cases you will feel little upset due to the uncomfortable situations on the kneecap or ankle. You may feel pressure on your kneecap due to the stiffness caused because of lack of body flexibility.
  • Don’t keep unnecessary firmness or rigidity on your back thigh or kneecap by putting the back thigh exactly perpendicular to your front thigh.
  • Always put your back thigh off the ground by placing a blanket under the knee and bolster under the shin.

Other alternative option of Dragons poses
1. Dragon Flying High

In this pose you have to rest your arms on the front thigh and lift your chest in upward direction. Try to put all of your weight on your hips. Urinary Bladder gets highly benefitted by this yoga pose.

2. Dragon Fly Low

Here you have to keep both your hands inside your front foot and you should lower your hips by just walking both the hands in forward direction. Then come down on your elbows by relaxing them on a bolster.

3. Twisted Dragon

At this point push your front knee to one side by one hand of yours, at the same time rotate your chest to the sky.

4. Winged Dragon

In winged Dragon pose, spin around your knee for a little time by placing hands on the floor. Besides this you have to roll towards the outer edge of that foot and keep your knee lower. When finishing the pose you can come out of the pose by just resting your elbows on a block.

5. Overstepping Dragon

It is a good yoga which is helpful for several ankle problems. Keep your front knee in the forward direction or slide your heel backward. Do this only when your heel is just about to lift off the floor.

6. Dragon Splits

It is a major yoga pose which helps in stretching your hip muscles. Make your legs straight and put a distance between them. Put a support under the front hip to balance your body weight and just try to relax.

7. Fire-Breathing Dragon

For this pose you can take any of the above pose in to your account. Only you have to add a process that is tuck your back toe towards downward and raise your knee by loosen up your leg. By this you will able to stretch your hips in a better way.

Benefits of Lizard yoga pose

Numbers of organs in human body get benefitted by the Dragon yoga. Organs such as – Kidneys, Liver, Spleen, Gall Bladder, Urinary Bladder and many more organs get plentiful advantages by the regular practice of Dragon pose.

Hips, ankles and Lower back joints related problems can be solved by this particular yoga asana.

Benefits of dragon yoga asana on various organs and joints…

  • It is very helpful in case you have the problem of bad back, also known as sciatica.
  • It is an especially deeper yoga pose for hip stretching methods and good for joints.
  • Quadriceps strengthens highly by this exercise.
  • Hip flexors stretching process will get better by this yoga. 

Additional essential tips and versions…

If you want to work out for your hips and quadriceps and wish for really strong and flexible thighs and hips then you should go low lunge asana otherwise known as Anjaneyasana. 

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