Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.


  • Stretches the ankles, quads, hip flexors, glutes, groin, chest, shoulders and neck.
  • Opens up the hips.
  • Improves spinal mobility.
  • Can help to alleviate lower back pain.



  • Intermediate


  • Set-Up

    From Downward Dog, step your left foot forward into Low Lunge, drop your right knee and release your back foot. Bring your hands to the mat on either side of your front foot. Check that your front knee is directly on top of your front ankle.

  • Action

    Pick up your right foot, take hold of it with your left hand and walk your left foot out to the edge of your mat. Drop your left shoulder back and look up to the sky.

  • Refinements

    Gently pull your right foot in towards you, relax your hips and let your left knee fall open. Keep pressing your right hand firmly into the mat.

  • Props

    You can rest your right hand on a block to allow for more space to open up your hips. And put a blanket under your right knee.

  • Duration

    Hold the pose for 3-5 deep breaths, in and out through your nose.

  • To Release

    Let go of your ankle, walk your front foot in, bring your left hand back to the mat and step back to Downward Dog for the other side.


  • Avoid Half-Twisted Lizard pose if you have a a knee or shoulder injury.


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