Lizard Pose
A Psoas Stretch and Strengthening Pose for Pregnancy
Watch how it’s done below!
At Prenatal Yoga Center, we understand the importance of supporting pregnant students through yoga practices designed for flexibility, strength, and comfort. Lizard Pose is a beneficial standing pose that provides a deep psoas stretch while building strength in the legs and hips. This pose helps release tension in the hips and lower back, offering much-needed relief as your body adapts to the changes of pregnancy.
Benefits of Lizard Pose
The Lizard Pose offers a range of benefits for pregnant people:
- Psoas Stretch: This pose provides a deep stretch for the psoas muscle, which helps alleviate tightness in the hips and lower back.
- Strengthening Pose: By engaging the legs and hips, Lizard Pose strengthens the lower body, helping to maintain stability and support throughout pregnancy.
- Hip Flexibility: Lizard Pose opens up the hips, improving flexibility and promoting ease of movement as your pregnancy progresses.
Alignment Tips for Lizard Pose
To safely practice Lizard Pose, especially during pregnancy, focus on these key alignment tips:
- Wide Low Lunge: Begin by coming into a wide low lunge, with blocks placed on the inside of the front foot for additional support.
- Hands on Blocks: Keep your hands on the blocks under your shoulders. This helps maintain balance and proper alignment without putting too much pressure on the hips.
- Forearm Option: If it feels comfortable, you can lower down to your forearms on the blocks for a deeper stretch. However, it’s important to listen to your body and avoid overextending, especially if this causes discomfort in the hips or lower back.
Modifications for Lizard Pose
To make Lizard Pose more accessible and comfortable for all expecting students, consider these modifications:
- SI or SPD Pain: If you experience sacroiliac (SI) or symphysis pubis dysfunction (SPD) pain, keep your hands on the blocks and avoid coming down to your forearms. This helps reduce pressure on the pelvis and maintains proper alignment.
- Back Knee Down: Keep your back knee down on the mat to provide extra support and stability, reducing the strain on the lower body.
Category of Pose
- Type: Standing Pose
- Focus Areas: Psoas stretch, strengthening pose, hip flexibility
- Modifications: Adjustments for SI and SPD pain
Explore Our On-Demand Prenatal Yoga Classes! Empower your pregnancy journey with the strength, flexibility, and calm that comes with consistent yoga practice.