Utthan Pristhasana: Lizard Lunge
Utthan Pristhasana (OOT-ahn preesth-AHS-ah-nah) is a deep lunge that strengthens the groin and inner hamstrings while preparing the body for deeper hip openers. This shape is also called runner’s lunge in some areas.
Sanskrit:
- Utthan: stretch out
- Pristha: page of the book; back of the body
- Asana: pose
Physical Benefits:
- Opens the hips, hamstrings, groins and hip flexors.
- Strengthens the inner thigh muscles on the front leg.
Preparatory Poses:
- Crescent lunge | Anjenayasana
- Monkey lunge | Anjenayasana
- Happy baby | Ananda balasana
Sequential Poses:
- Half pigeon | Eka pada rajakapotasana
- Half splits | Ardha hanumanasana
- Flying splits | Eka pada Koundinyasana
Counter Poses:
- Head to knee pose | Janu sirsasana
- Bound angle pose | Baddha konasana
- Half lord of the fishes | Ardha matsyendrasana
Adjustments/Modifications:
- Place your hands or forearms on a block.
- Place your back knee on the ground or a blanket for a variation.
Step-By-Step:
- Begin kneeling on your mat in tabletop pose.
- Step your right foot to the top of your mat outside of your right hand.
- Walk your back leg back as far as is comfortable, toes tucked under.
- Option to lift your back knee off the ground.
- Squeeze your feet toward each other to engage the hip and leg muscles.
- Reach your chest forward, keeping your spine long.
- If you have room, lower your forearms to a block or the ground. If the ground seems far away, place your hands on a block or a chair.
- Hold for five breaths, then release to tabletop. Repeat on the other side.
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Malasana: Squat Pose or Garland Pose
ADJUSTMENTS | BENEFITS | CONTRAINDICATIONS | MANTRA | MUDRA | PREP POSES | SANSKRIT | STEPS | TIPS
A great stretch for ankles and the lower back, Malasana (mahl-AH-sana), which is also referred to as Squat or Garland pose, opens the groin and tones the belly. While comfortable for some, Malasana can be difficult for others. Appropriate adjustments and modifications can help students enjoy the benefits of this posture while strengthening and opening the muscles needed to practice Malasana and other postures.
Philosophy + Origin
There are many beautiful attempts to defend the translation of Malasana as “Garland Pose.” While mala most commonly refers to a garland or rosary, many students have a difficult time understanding how this imagery applies to the pose. Some teachers argue that the shape of the body depicts the bead on a mala, or perhaps the arms look like a mala or garland hanging from the neck. Other teachers will use the story of how this posture is traditionally taken when receiving the gift of a garland from a spiritual teacher. While all very poetic, there’s another lesser-known understanding of Malasana that makes more sense. The word mala can also be translated as excrement. Considering the digestive benefits of this posture, it makes a lot more sense.