Twisted Lizard

The twist should come from the upper back rather than the low back or the front knee. The front foot stays planted, the back leg stays active if the knee is lifted, and the top arm reaches up. A strong base makes the rotation safe, and a collapsed base turns it into a lean.

To combine hip flexor length and thoracic rotation in a lunge, with a stable base and an open chest.

1. 1Begin in Lizard Pose with the right foot forward and both hands inside the foot.
2. 2Place the right hand on the floor or a block under the shoulder.
3. 3Lift the left arm and rotate the chest to the left, reaching the arm toward the ceiling.
4. 4Keep the front knee tracking over the ankle and the back leg active.
5. 5Gaze up toward the hand if the neck allows.
6. 6Hold for 5 breaths, then lower the arm and switch sides.

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

• •Front foot planted, with the knee tracking over the ankle.
• •Support hand under the shoulder or on a block.
• •Rotation from the chest, not the low back.
• •Back leg straight and engaged, or lowered with a supported knee.

Let each inhale lift the chest and each exhale deepen the rotation slightly. Do not hold the breath.

Check the front knee. A knee falling inward or a foot rolling out is common once the twist begins. Then watch the support shoulder, which tends to sink.

Reflect after practising:

• •Use a block under the support hand to keep the chest lifted.
• •Lower the back knee if the legs tire.
• •Keep the twist smaller if the low back complains.

Rather than mistakes, you may notice:

• •Hold Lizard Pose for several breaths first.
• •Add the rotation gradually.
• •Move slowly in and out of the twist.

• •Back knee lowered with a blanket.
• •Support hand on a block.
• •Forearm down in Lizard.

• ✓Lower the top arm and step back to Downward Facing Dog.
• ✓Repeat on the other side.