Lizard Pose Stretch

Lizard pose is one of the deepest hip openers available, and it works because of how far it takes the front hip. Stepping one foot forward beside the hand and lowering the torso between the thigh and the floor puts that hip into deep flexion and external rotation while the rear hip extends, so the adductors of the front leg and the hip flexors of the back leg lengthen at the same time. Very few positions load both in one shape. Because it is held rather than repeated, the value comes from time and breath rather than effort: settling in for several slow breaths lets the tissue release in a way that bouncing never will. If the position is too intense, keep the hands on blocks or drop to the forearms only when the hip allows it.