Exercise-83: Utthan prishthasana (The lizard pose)

  • Lie flat on the stomach with the arms crossed under the lower chest while holding the biceps (upper arms).
  • The toes should be stretched, the head facing forward, with the body weight on the forearms.
  • The elbows should not move during the entire round.
  • Raise the trunk and hips so that you are supported by the knees and upper arms.
  • Stretch the torso backwards placing the chin and chest on the ground.
  • Return to the raised position and then to the lying position.
  • Practice a maximum of 10 times.


Inhale while raising the hips (twice during each round).
Exhale while lowering the hips (twice during each round).

On the back.
After a forward bending asana.
Exercises and strengthens the diaphragm and tones the entire back, especially the nerves and muscles.



Backward Bending Asanas

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