The Lizard Pose Challenge
Practice the Lizard Pose to stretch hips and build balance: learn proper alignment, breathe deeply, hold for counts, and switch sides safely.
Step-by-step guide to The Lizard Pose Challenge
Step 1
Lay your mat or towel on the floor in a quiet space.
Step 2
Stand at the top of the mat with your feet hip-width apart.
Step 3
Take three slow deep breaths to help your body relax.
Step 4
Step your right foot forward into a lunge so your right knee sits over your right ankle.
Step 5
Place both hands on the floor inside your right foot.
Step 6
Lower your left knee down to the mat gently.
Step 7
Walk your right foot a little to the right to open your right hip.
Step 8
If it feels comfortable, lower your forearms to the mat to deepen the stretch.
Step 9
Square your hips so they face the front of the mat.
Step 10
Hold the pose and take five slow deep breaths, counting each inhale and exhale.
Step 11
Press your hands into the mat to lift your chest and prepare to come out.
Step 12
Carefully step your left foot forward to meet your right foot.
Step 13
Stand up tall and shake out your legs if they feel tight.
Step 14
Repeat Steps 4–13 on the other side to stretch both hips evenly.
Step 15
Share your finished Lizard Pose practice on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can I use instead of a yoga mat if I don't have one for the Lizard Pose?
If you don't have a yoga mat, use a folded towel or blanket under your mat area and put a sturdy book or small pillow under your hands when you place both hands on the floor inside your right foot (Steps 1 and 6) to protect your knees and wrists.
I'm having trouble lowering my forearms or my hip feels too tight—what should I do?
If you can't comfortably lower your forearms in Step 8, keep both hands on the floor inside your right foot (Step 6) or rest your forearms on blocks/books and walk your right foot a little further to the right (Step 7) while checking that your right knee stays over your ankle (Step 4).
How can I modify the pose for different ages or skill levels?
For younger children, keep the back knee down and hold for one or two breaths instead of five (Steps 6 and 9), while older or more advanced kids can hold for 5–10 breaths, lower forearms (Step 8), or add a gentle hip rock before switching sides (Step 13).
How can we make the Lizard Pose Challenge more fun or challenging to extend the activity?
To personalize and extend the challenge, decorate your mat, time each side and try adding one extra breath each session, or take a photo of your finished Lizard Pose and share it on DIY.org as suggested at the end of the instructions.
Watch videos on how to perform The Lizard Pose Challenge
Lizard Pose Basics + Variations
4 Videos
Lizard Pose Basics + Variations
Lizard Pose (Utthan Pristhasana) 🦎 #yoga #shorts
Learn Lizard Pose! 🦎 - Utthan Pristhasana #shorts
How to do Lizard Pose
Facts about yoga for kids
⏱️ Holding a hip-stretch like Lizard for 30–60 seconds per side is a common recommendation to improve flexibility safely.
🫁 Deep, steady breathing during Lizard Pose helps relax muscles and activates the body's calming parasympathetic system.
🧘 Kids who practice balance-focused yoga poses a few times a week often notice better coordination and focus within weeks.
🦎 Lizard Pose (a deep hip opener) gets its name because the low lunge with a wide front foot looks a bit like a lizard stretching.
🤸♀️ Tight hip flexors can affect posture and cause lower back tightness — Lizard Pose gently targets those muscles.
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