Tiger Pose, Vyaghrasana in Sanskrit, is an active yoga posture that is done from Cat Pose (Marjari Asana). It involves controlled movement of the spine and extension of the leg to improve the back, balance, and give abdominal organs a soothing massage. This posture is derived from the natural stretching position of a tiger and symbolises strength, dynamism and coordination. It is an essential posture taught in Yoga Teacher Training in India, especially within 200 Hour and 500 Hour Yoga Teacher Training programs, where students learn correct alignment, breath awareness, and spinal coordination.
How to Practice Tiger Pose (Vyaghrasana)
- Come into the table pose and look forward.
- Relax the whole body.
- Tilt the back, straighten the right leg up and back.
- Bend the right knee.
- Lift your gaze and pull toes towards the back of the head.
- Hold few seconds at this position.
- Extend the right leg straight and bend the knee, allowing the legs to swing under your hips.
- Also arch the back up and bend the head down, taking the knee towards nose.
- Do not let the right foot hit the ground.
- Thigh is pressed against the chest.
- For a few seconds while holding the breath out.
- Lift the foot again and this time go back straight with the swinging motion.
- After practicing on one side, take rest in marjari-asana.
- Switch legs and repeat.
Breathing Pattern
- Inhale while stretching the leg backward and lifting the chest
- Retain the breath in the final backward position
- Exhale while swinging the knee forward toward the chest
Breathing should remain slow, controlled, and synchronized with the movement.
Duration
Practice 5 rounds with each leg, moving mindfully and without strain.
Awareness
Physical Awareness:
Focus on the forward and backward movement of the spine and legs. Observe the alternate stretching and compression of the abdomen and chest. Maintain awareness of balance and coordination, ensuring each movement flows smoothly with the breath.
Spiritual Awareness:
Direct awareness toward the Swadhisthana Chakra, associated with creativity, vitality, and reproductive health.
Benefits of Vyaghrasana (Tiger Pose)
In Tiger Pose, the spine is twisted by bending in two opposite directions. This work exercising the spinal nerves, and loosening up the back. This posture releases the sciatica nerves, which reduces sciatica pain and the stiffness of legs hips.
It also strengthens the entire female reproductive system, very useful for women post childbirth e.g after multiple deliveries. The repeated contraction and relaxation of the belly makes for good digestion, massaging the stomach and intestines while encouraging blood circulation. Continuous effort will help get rid of excess weight from the hips and thighs, helping strengthen your lower body
These therapeutic benefits are deeply studied and practiced during a 200 Hour Yoga Teacher Training in India, where traditional asana science is taught with anatomical awareness.
Note:- This asana is named Tiger Pose because it closely resembles the natural stretching movements performed by a tiger, combining strength, grace, and flexibility in a rhythmic flow.
Contraindications and Precautions
- Use care and control in Vyaghrasana. Do not or do this asana in the following conditions:
- Recent injuries to your back, hip or knee
- Acute cases of sciatica or slipped disc (unless directed by an experienced teacher)
- Advanced pregnancy
- Recent abdominal or spinal surgery
- Hypertension (in case breath retention causes strain)
Practitioners should come out of the posture slowly, making no quick movements and ceasing the pose if discomfort or pain is experienced. Novices should learn under supervision.
Common Mistakes to Avoid
- Permitting the raised foot to touch the ground while pendulating forward
- Pushing the knee too close to the nose
- Dropping the shoulders and/or hyper-extending the elbows
- If one holds the breath for too long or is overzealous with holding it while performing retention
- Riding too far and not mixing it up by slowing down the pace on occasion
Coordinating your breath with the motion of your body is integral to reaping the most benefits from this posture.
Therapeutic Applications
When performed softly and properly, Tiger Pose can maintain therapeutic benefits to:
- Improve spinal mobility
- Relieve tension in the low back and hips
- Support digestive function
- Increase knowledge of Core Recruitment and Stabilization
This pose is part of the sequences in yoga practices targeted to spine health, post natal care and nervous system calming.
Teaching Tips for Yoga Instructors
- Focus on breath and awareness before making movement larger
- Advise students to keep the spine extended and not to force a contraction
- Recommend resting in Marjari Asana between rounds if feeling fatigue
- Direct your attention to Swadhisthana Chakra in slow, deep holds
This pose is good to be part of the Hatha Yoga and Vinyasa type of spinal flow.
