What is Tiger Pose (Vyaghrasana), How to do It & Benefits

As name suggests Tiger Pose (Vyaghrasana) looks like a tiger pose. This asana resembles the pose of tiger when he wakes up from the sleep and stretches the body.

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Easy to Perform

This is a forwarding bending pose and easy to perform by all, from kid and young to old. Very beneficial for people in the desk job who are always troubled by pain in lower back. This pose is good for women’s reproductive organs and beneficial after child birth.

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Good for Muscles

This pose helps to spread our body’s:

  • hamstrings (group of muscles which flex the knee)
  • hip flexors (group of muscles which flex the hip) 
  • quadriceps (group of muscles on the front of the thigh)

Steps to do Vyaghrasana (Tiger Pose):

  1. Make a pose of marjari asana, place the hands directly below the shoulders.
  2. Bend the right knee over the hip in such a way that feet should point towards head as much as possible.
  3. Look up the sky and try to touch the head with the toes, if possible, dont strain.
  4. Hold this position for 10 seconds.
  5. Look down to the floor. Now swing the leg under the hip in such a way that knees should point towards head.
  6. Try to touch the chest with your knees and try to touch the knees with your nose.
  7. Make sure your foot is off the ground as it will help you to give flexibility and make swinging motion to touch your nose.
  8. Hold this position for 10 seconds.
  9. Go back to the marjari asana position.
  10. Repeat with other leg.
  11. Inhale while taking the leg over the hip and exhale while bringing it down to the chest.
  12. Perform at least 3 sets.

Gautam Trehan

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