Lizard Pose

A low lunge variation that explores hip mobility, pelvic position and the relationship between effort, support and breath.

“Step one foot wide. Lower with support. Breathe into the space.”

Lizard Pose is a close-to-the-ground mobility posture. It invites the front hip, back hip and pelvis to negotiate space without needing a fixed shape. The pose can be steady and quiet, or more active and exploratory, depending on the height of the hands, the position of the back knee and the quality of the breath.

The purpose is not to get low. The purpose is to meet the hips with patience and enough support that the breath can stay present. Depth matters less than clarity, steadiness and choice.

1. 1Begin on hands and knees or from a low lunge.
2. 2Step one foot to the outside of the same-side hand.
3. 3Let the front foot turn slightly out if this feels useful.
4. 4Place the back knee on the floor or keep the back leg lifted.
5. 5Bring the hands to the floor, blocks or forearms.
6. 6Allow the pelvis to settle only as far as the breath remains easy.
7. 7Keep the front knee tracking in a comfortable direction.
8. 8Soften the face, jaw and shoulders.
9. 9Stay for several breaths, then change sides.

Instead of searching for the “correct” position, notice:

• •Is the front foot placed wide enough for the body to breathe?
• •Does the front knee feel supported rather than forced?
• •Can the pelvis settle without the lower back gripping?
• •Are the shoulders working more than they need to?
• •What changes when the hands are raised higher?

Let the breath show how much support is needed. If the breath becomes sharp, held or effortful, explore more height under the hands, lower the back knee or reduce the depth of the lunge.

Observe the student's relationship to depth. Some bodies will move quickly towards the floor, while others need height, width or time. Watch the breath, the front knee and the quality of effort before offering any change.

Reflect after practising:

• •What version allowed your breath to remain steady?
• •Did more depth create more clarity, or simply more effort?
• •How did the two sides differ?
• •What changed when you used support under the hands?

Rather than mistakes, you may notice:

• •Collapsing into the front hip
• •Forcing the forearms to the floor
• •Front knee falling without support
• •Lower back gripping
• •Shoulders lifting towards the ears
• •Holding the breath

• •Place blocks under the hands
• •Lower the back knee to the floor
• •Pad the back knee with a blanket
• •Keep the torso higher
• •Turn the front foot slightly out
• •Shorten the stance

• ✓The breath remains available.
• ✓The front knee feels supported.
• ✓The pelvis has space to settle.
• ✓The shoulders are not overworking.
• ✓Both sides have been explored.