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Twisting Lizard Pose
A yoga pose combining a low lunge and spinal twist, primarily stretching the hips, groin, and chest. Used for improving mobility and flexibility.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Obliques, Chest, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
8/10Iliopsoas
Adductors
7/10Adductor Magnus
Obliques
5/10External Obliques
Chest
4/10Mid Chest
Glutes
3/10Glute Max
Programming
Typical Rep Range
5-10 reps
Rest Between Sets
10-30 seconds • Rest between sides or transition immediately.
How to Perform
Start in a low lunge position with the front foot outside the hand, and the back knee resting on the floor. Place the hand opposite the front foot on the floor.
- Engage your core and maintain a long, neutral spine.
- Raise the arm corresponding to the front leg toward the ceiling.
- Twist your torso toward the front leg, opening the chest.
- Actively sink the hips lower to deepen the stretch.
- Hold the stretch for the desired duration before returning to center.
- Repeat on the opposite side.
Coaching Tips
Form Cues
- Sink the hips low.
- Reach high to the ceiling.
- Twist from the core.
- Keep the front knee stable.
Breathing
Inhale to lengthen the spine; exhale as you deepen the twist and relax into the hip stretch.
Range of Motion
Achieve a deep stretch in the hip flexor of the back leg and a comfortable spinal rotation.
Safety
Safety Notes
- Use padding under the back knee if needed.
- Avoid excessive twisting if you have acute back pain.
- Do not force the stretch; move slowly and deliberately.
Spotting
Not recommended; this is a self-regulated stretch.
Common Mistakes
- Letting the front knee collapse inward.
- Rounding the upper back instead of twisting.
- Shrugging the shoulders toward the ears.
When to Avoid
- Acute knee injury
- Recent hip surgery
- Severe lower back pain
Flexibility Needed
- Good hip flexor flexibility
- Moderate spinal rotation capacity
Build Up First
- Ability to hold a low lunge position
Also known as
Twisted Lizard Pose, Parivrtta Utthan Pristhasana, Lizard Twist
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