Lizard Pose

The instruction to breathe into the sensation, rather than around or despite it, is a genuine technique here, not just a general reminder. This pose tends to produce a strong, sometimes uncomfortable sensation in the front hip, and directing the breath specifically there, rather than holding the breath or breathing shallowly elsewhere, is what allows the hip to actually release.

To open the hip deeply through a wide lunge with the front foot outside the hand, using directed breath to stay present with an intense sensation.

1. 1From a lunge, step the front foot outside the same-side hand.
2. 2Lower onto the forearms if that's available, or stay on the hands.
3. 3Let the back leg extend long, knee down or lifted depending on the variation being practiced.
4. 4Square the hips as much as feels honest, without forcing.
5. 5Breathe directly into the sensation in the front hip, letting each exhale invite a small release.
6. 6Hold, then release with control and repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Front knee tracks in line with the foot, not collapsing inward.
• •Back leg extends long, knee down or lifted depending on the chosen variation.
• •Hips square only as far as genuinely available.

This is a pose where breath is an active technique, not just background support. Direct the breath specifically into the sensation in the hip, using the exhale to invite release rather than holding tension against the intensity.

Look for held breath or bracing, which usually shows up as a tense jaw or shoulders. That bracing tends to work against the release this pose is trying to offer, and a cue to breathe directly into the sensation often helps more than any physical adjustment.

Reflect after practising:

• •This pose is often more intense than it looks. If your breath is getting short or held, that's worth noticing and adjusting before pushing any further.
• •Forearms down instead of hands is a genuine variation, not a lesser version. Choose based on what lets you actually breathe into the sensation.

Rather than mistakes, you may notice:

• •Build comfort in Low Lunge and Pigeon Pose first, since this pose asks for a combination of hip flexor length and external rotation that those poses help establish separately.

• •Back knee down instead of lifted, for a gentler variation.
• •Forearms resting on a block instead of the floor.
• •A shorter stance, front foot not stepping as far outside the hand.

• ✓Release with control, coming back through the lunge before repeating on the other side.