Though Lizard is a great hip opener, it is also referred to as a heart opener. This is because in the upper body, it is important to hold some #extension of the spine, as well as rotation towards the flexed hip when working to grip the back foot. Whether it’s the hands or forearms supporting you, let them support you! Press firmly into the floor as you simultaneously create a little pull. As you create this pull from the arms, pack the shoulder blades down to open up the neck and chest more, as well as help sink the #pelvis towards the floor.
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In the lower body of the pose, one leg is back in full extension, and can (optionally) be held with #flexion at the knee to create even more extension at that hip. If you feel limited with extension at the hip, be sure to warm up your hip flexors and extensors in active #stretches before statically holding a deep pose like this. Trust me, your tissue and spine will thank you.
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Spine? Why say spine when talking about hip extension? Because of the “everything’s connected” rule: when you are limited in one range motion, you borrow from range elsewhere in the body.
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This is why extending a hip back (especially in a pose like #lizard or #splits ) that is not actually mobile enough for the pose, will often cause pain in the low back: the hip is borrowing extension from the #lumbar region. This is also why it is a great idea to mobilize the spine in flexion, extension and rotation prior to entering this pose.
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The front leg is bent, holding lots of flexion, some external rotation and abduction at the hip. Rolling to the outer edge of the foot will create even more external rotation and abduction, so if you know that you are limited in internal rotation and adduction RoM, DON’T take that variation, keep the foot flat to neutralize the hip away from where it already likes to go. _____________________
Last, and certainly never least, remember to #breathe . Create more expansion with each inhale and more active compression from the cage with each exhale.
