Tiger Pose (Vyaghrasana)

What is the Tiger Pose?

Tiger Pose (Vyaghrasana) is a gentle yet powerful yoga posture that combines spinal flexion and extension to improve flexibility and balance. It strengthens the back, hips, and legs while enhancing coordination and promoting better posture. This pose is also beneficial for improving spinal mobility and relieving mild back stiffness.

This asana requires you to hold your body symmetrically in a tabletop position. It is a novice series, balancing, and backbend pose. It is comparable to the cat-cow stretch, except that its variation involves doing it on one hand and one leg.

Muscle Work During Tiger Pose:

• Arms and Shoulders Muscles
• Lower Back Muscles
• Biceps and Triceps Muscle
• Core (Abs) Muscles
• Gluteus Muscle
• Hamstrings Muscle
• Hips Muscle
• Knees Muscle
• Neck Muscles
• Pelvic Muscles
• Psoas Muscle
• Quadriceps Muscle

How to Perform?

• Enter the cat posture (Marijarisana), straighten your gaze, and ease your body.
• Now, straighten your right leg behind you while arching your back downward. Raise it.
• Next, raise your head to stare at the side of the ceiling while bending your right knee. Point the right leg’s sole towards the back of the head as you raise and bend it farther.
• Hold your breath and stay here.
• Next, straighten your bent right leg and swing it beneath your hips. At the same time, develop an upper curve in your back and lower your head so that your forehead touches the swing’s right knee.
• Hold this position while holding your breath outside for a short while.
• After that, take the leg back, straighten it, and gently stretch it. Lastly, return to the original Marjariasana by bringing the right knee down to the floor.
• Similarly, use the left leg.

Benefits:

Improves Spinal Flexibility: The tiger position causes the spine to move in a wave-like pattern, which helps to lubricate the spinal fluid and loosen up the intervertebral joints. As a result, the spine becomes flexible and supple.

Tones and Calms Sciatic and Spinal Nerves: The sciatic and spinal nerves are concurrently revitalised by stretching the legs after arching the back.

Strengthens the Female Reproductive System: Postpartum women are especially advised to perform the tiger pose. It strengthens the muscles in this region and tones and energises the female reproductive system. But it also helps women who have had numerous pregnancies regain their reproductive health.

Increases Abdominal Blood Circulation: As the legs are raised and lowered in this pose, the belly contracts and relaxes, increasing blood circulation to the abdominal muscles since the abdomen is more active. Additionally, improved feedback from the organs in the affected area is a result of enhanced circulation.

Reduces Weight: The excess fat around the hips, thighs, tummy, and waist is burned off by an active metabolism. Consequently, it lowers weight and promotes long-term health.

Relaxes the mind: The head’s up-and-down motion releases tension in the neck, which supports the head. The head’s swinging motion promotes relaxation and eventually soothes the mind.

Beginner’s Advice:

• Make sure your foot stays off the ground, and your thigh hits your chest as you arch back upward.
• Initially, some practitioners might find it difficult to do the asana all at once due to a stiffened body; in this case, one should be aware of one’s own bodily limits and avoid overstraining.

Preparatory Poses:

• Cat Pose (Marjariasana)
• Table Pose (Bharmanasana)
• Cow Pose (Bitilasana)

Props and Modifications:

• With a strap wrapped around the ankle, practitioners with restricted shoulder movement can now effortlessly do this asana by extending their arm’s reach.
• Practitioners who have tight hips and hamstrings can employ wall support and increase their reach by elevating their leg on the wall.

Variations:

Uthana Vyaghrasana (Raised Tiger Pose):

This modification enhances the stretch’s impact. In order to straighten the leg in an upside-down position, the lifted leg foot is grasped by the hand and extended towards the ceiling.

Vyaghrasana, foot touching head:

Try touching the back of your head with the sole of your right foot while it is facing the back of your head.

Hold your breath for as long as you can, then go back in the manner described before.

Vyaghrasana, foot resting on head:

Similar to the first version, this one involves lifting the foot off the ground; practitioners should just balance their body on one knee and their hands.

Precautions and Contraindications:

• Tiger pose should be avoided by practitioners who have experienced lower back discomfort, hip, neck, or knee injuries in recent months.
• See a physician if you have back, cervical, or spondylitis, or practise under a trained instructor.
• Do not perform Vyaghrasana while pregnant.
• Patients with hernias should also avoid it; those with cardiac conditions should go mild while being directed by a knowledgeable teacher.

FAQs

References:

• Tiger Pose (Vyaghrasana): Steps, Benefits & Precautions – Fitsri Yoga. https://www.fitsri.com/poses/tiger-pose
• Tiger Pose Yoga Pose (Vyaghrasana). Tummee. https://www.tummee.com/yoga-poses/Vyaghrasana.