How to do Lizard Pose
On the floorHoldBoth sidesAdvanced
Lizard Pose is a on the floor stretch for your groin, hips and hamstrings. Do it on one side, then switch.
Step by step
- 1Begin in a tabletop position on your hands and knees.
- 2Step one foot forward, placing it outside your hand.
- 3Lower your hips toward the floor.
- 4Extend your back leg straight behind you, keeping your knee and the top of your foot on the ground.
What you should feel
Let the front of your right hip soften.
Form tips
- Keep your chest lifted and back straight. Relax your hips as they sink toward the floor. For a deeper stretch, lift your back knee and lower your forearms to the ground.
- Breathe into your left inner thigh.
- Nothing to force… just let gravity work.
Make it easier
Rest a cushion under your right knee if it feels tender.
Coming out of it
Slowly step your foot back… and come to hands and knees.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Lizard Pose with a coach
In BendEase, a voice coach talks you into Lizard Pose, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your groin and hips.
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