Lower body

Lizard Pose: Yoga Moves


  • Increases flexibility in the glutes, hamstrings, low back, and hip flexors.
  • Engages the core to strengthen the spine, improving posture.
  • Serves as a great cool-down move after an intense run.

How to do:

Starting Position: Get down on your hands and knees. Extend your hips and legs out, coming up onto your toes.

Movement: Slightly raise your hips to step one foot outside of your same-side hand. Keep your knee hugged in, close to your shoulder. Keep your back straight and sink your hips down. Feel the stretch in your upper thigh.

Return: Raise your hips and step your foot back onto your toes. Switch sides.

Modification and Progression:

  • To simplify Lizard Pose, step one foot outside of your same-side hand. Pause, lifting your back leg for 3-5 seconds, then switch sides.
  • To advance Lizard Pose, raise your back foot off the ground, about one inch. This works your core as you find your balance on your front leg and hands.

Movement Tips:

  • Extend your shoulders, pressing the ground away from you. Keep the front of your elbows pointing in front of you by twisting your upper arms outward — left upper arm turning counterclockwise, right upper arm turning clockwise. This will engage your core.
  • Look forward at the ground, at a 45-degree angle.
  • To find a sweet spot where you feel the stretch, sink your hips further down and then back off slightly.

Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Lizard Pose in no time.