Back Bends Bhujanga family
Utthan Pristhasana
Lizard pose
A posture that opens the upper back and the hips. Utthan means "to stretch out", prishta "the page of a book".
FamilyBack Bends
LevelIntermediate (YCB Level 2)
AwarenessSwadhisthana, Manipura and Anahata chakras
Technique
- Lie on the stomach, arms crossed under the chest, each hand holding the opposite upper arm.
- Separate the legs slightly, feet flat; raise the head to look forward. This is the starting position.
- The elbows do not move during the practice.
- Exhale and raise the trunk and hips so that the body rests on the knees and elbows.
- Stretch the torso back, bringing the chin and chest on, or close to, the floor behind the forearms.
- Inhale, return to the raised position, then to the starting position.
Awareness
Physically on the stretch in the upper arms, shoulders, chest and back, especially between the shoulder blades, with the movement on the breath; gradually on Swadhisthana, Manipura and Anahata chakras.
What it gives
- Exercises the chest and the diaphragm.
- Tones the entire back, with some of the effect of an inversion and less risk.
- Releases tightness between the shoulder blades.
Precautions
- Avoid, or practise only under supervision, with knee, ankle or back injuries.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.