• Stretches the hip flexors, hamstrings and groin.
  • Opens up the hips.


  • Can help to alleviate lower back pain.

Skill Level

  • Intermediate


  • Hip Opener

Yoga 15 Series


  • From Downward Dog, take a deep breath in.
  • Exhale, step your right foot in between your hands. Drop your left knee, release your back foot and slide it back. 
  • Bring your right hand inside your right foot and walk your right foot out to the edge of the mat. Sink into the stretch.
  • Hold the pose for 5 deep breaths, in and out through your nose.
  • Take a deep breath in. Exhale, tuck your back toes and step back to Downward Dog for the other side. 


Yoga Fifteen: Lizard Pose
  • If you have the flexibility in your hips, you can come down onto your forearms and interlace your fingers. Try not to drop your head.
  • If this is too intense, you can rest your forearms on a bolster or cushions.


  • Avoid this pose if you have a knee, hip or lower back injury.