Flying Lizard Pose: Sanskrit Name, Benefits, and How to Practice Safely

What is the yoga name for flying lizard pose?

The "Flying Lizard Pose" in yoga is an advanced arm balance and hip opener that is commonly referred to as an evolution or variation of Utthan Pristhasana (Lizard Pose), often specifically called Astavakrasana Variation or a Lizard Pose Arm Balance due to its unique arm placement and lift.

Understanding the "Flying Lizard Pose"

The term "Flying Lizard Pose" is an English descriptive name for a challenging yoga asana that combines significant hip flexibility, core strength, and upper body stability. It is not a standalone pose with a distinct traditional Sanskrit name in the way that, for instance, Downward-Facing Dog is Adho Mukha Svanasana. Instead, it's an innovative variation built upon foundational poses, primarily Utthan Pristhasana, and shares characteristics with other arm balances like Astavakrasana (Eight-Angle Pose). The "flying" aspect refers to the lift of the entire body off the ground, supported by the arms, while maintaining the deep hip opening posture reminiscent of a lizard.

The Sanskrit Name: Utthan Pristhasana Variation

While there isn't a single, universally recognized Sanskrit name for "Flying Lizard Pose," it is most accurately described as a variation of Utthan Pristhasana.

• Utthan Pristhasana translates to "Lizard Pose" or "Extended Lizard Pose."
  • Utthan means "extended" or "stretched out."
  • Pristha means "back" or "page" (referring to the back of the body, often interpreted as the back of the legs in this context).
  • Asana means "pose" or "posture." The "flying" component introduces an arm balance element, often leveraging the principles seen in Astavakrasana (Eight-Angle Pose), where the leg hooks over the arm. Therefore, it might be referred to as an Utthan Pristhasana Arm Balance or an Astavakrasana-style Lizard Pose.

Anatomical Breakdown and Key Muscles Engaged

Achieving Flying Lizard Pose demands a synergistic engagement of multiple muscle groups and significant joint mobility.

• Primary Movers:

  • Hip Flexors (Psoas, Iliacus): Lengthened in the front leg, engaged in the back leg for stability.
  • Hamstrings and Glutes: Deeply stretched in the front leg's external rotation and abduction.
  • Inner Thighs (Adductors): Crucial for stabilizing the bent knee against the triceps.
  • Core Muscles (Transverse Abdominis, Obliques, Rectus Abdominis): Essential for spinal stabilization, lifting the hips, and maintaining the "flying" action.
  • Shoulder Girdle (Deltoids, Rotator Cuff): Stabilize the shoulder joint, preventing impingement.
  • Triceps: Bear a significant portion of the body weight, supporting the leg.
  • Forearms and Wrists: Provide a stable base and grip.

• Key Actions:

  • Hip External Rotation and Abduction: Profoundly in the front leg.
  • Spinal Flexion/Neutral: Core engagement to prevent lumbar hyperextension.
  • Shoulder Protraction and Depression: To create space and stability for the arm balance.
  • Elbow Flexion: To create a "shelf" for the leg.

Benefits of Practicing This Pose

This advanced posture offers a multitude of physical and mental benefits for dedicated practitioners.

• Enhanced Hip Flexibility: Deeply opens the hips, targeting the groin, hamstrings, and hip flexors.
• Significant Core Strength: Builds robust strength in the deep abdominal muscles and obliques.
• Upper Body and Arm Strength: Develops power in the triceps, shoulders, and forearms.
• Improved Balance and Proprioception: Requires acute body awareness and equilibrium.
• Mental Focus and Concentration: Demands intense mental presence and determination.
• Increased Body Awareness: Cultivates a deeper understanding of one's physical capabilities and limitations.
• Stress Reduction: The intense focus required can act as a moving meditation, diverting attention from daily stressors.

Step-by-Step Execution (General Approach)

Achieving Flying Lizard Pose is a gradual process built on solid foundational strength and flexibility. It is crucial to master preparatory poses before attempting this advanced balance.

1. Start in Lizard Pose (Utthan Pristhasana): Begin with the right foot outside the right hand, knee stacked over the ankle, and the left leg extended back. Work towards lowering onto forearms.
2. Deepen the Hip Opening: Spend time warming up the hips, potentially using props, to allow the right knee to splay open and the hip to sink.
3. Prepare for the Arm Balance:
   • From Lizard Pose, bring the right shoulder under the right knee, ideally hooking the knee high onto the upper arm/triceps.
   • Plant both hands firmly on the floor, shoulder-width apart, fingers spread wide.
   • Shift weight forward, bending the elbows to create a "shelf" with the triceps, similar to Chaturanga or Bakasana (Crow Pose).
4. Lift Off:
   • Engage the core powerfully.
   • Begin to straighten the right leg, pushing it into the arm, simultaneously lifting the left leg off the floor.
   • Extend the left leg straight back, or keep it bent if that's more accessible, maintaining a strong connection between the right leg and right arm.
   • Gaze forward or slightly down to help with balance.

Common Modifications and Preparatory Poses

Mastery of preparatory poses is non-negotiable for safe and effective progression towards Flying Lizard Pose.

• Preparatory Poses for Hip Flexibility:
  • Lizard Pose (Utthan Pristhasana): The direct foundation.
  • Pigeon Pose (Eka Pada Rajakapotasana): Deep hip opener.
  • Fire Log Pose (Agnistambhasana): Addresses external hip rotation.
  • Half Lord of the Fishes Pose (Ardha Matsyendrasana): Spinal twist with hip opening.
• Preparatory Poses for Core and Arm Strength:
  • Plank Pose: Builds foundational core and shoulder stability.
  • Chaturanga Dandasana (Four-Limbed Staff Pose): Strengthens triceps and shoulders.
  • Crow Pose (Bakasana): Introduces the concept of balancing on the triceps.
  • Eight-Angle Pose (Astavakrasana): Directly applies the leg-over-arm hooking technique.
• Modifications for Flying Lizard:
  • Keep the Back Leg Grounded: Practice the arm balance with only the front leg lifted or with the back foot lightly touching the floor for support.
  • Use Blocks Under Hands: Elevates the floor, making the lift slightly easier and allowing for more shoulder protraction.
  • Practice Against a Wall: For balance support.

Contraindications and Safety Considerations

Due to its advanced nature, Flying Lizard Pose is not suitable for everyone.

• Wrist, Elbow, or Shoulder Injuries: The pose places significant load on these joints. Avoid if experiencing pain or instability.
• Hip or Groin Injuries: The deep hip opening can exacerbate existing issues.
• Lower Back Pain: Individuals with disc issues or severe lumbar pain should approach with extreme caution or avoid.
• Pregnancy: Advanced arm balances and deep twists are generally not recommended.
• High Blood Pressure: Inversions and intense poses can affect blood pressure.
• Beginners: This pose requires a strong foundation. Beginners should focus on preparatory poses.

Always listen to your body and consult with a qualified yoga instructor or healthcare professional if you have any pre-existing conditions or concerns.

Integrating into Your Practice

Flying Lizard Pose is a peak pose that typically comes later in an advanced yoga sequence. It's often preceded by extensive warm-ups targeting the hips, hamstrings, and core. Incorporate it after a thorough warm-up, perhaps after a series of sun salutations, standing poses, and other hip openers. It can be followed by counter poses like gentle backbends or twists to release any tension. Approach this pose with patience, consistency, and a deep respect for your body's current capabilities.