Article

Vyaghrasana – Tiger Pose

By Prana Yoga | In All Yoga Postures, Back Bends, Core Strengthening, Forward Bends | on July 27, 2014

Vyaghr-Tiger.
This is a dynamic pose,

Vyaghrasana 1 (on inhale)

Vyaghrasana-Tiger-Pose-1

Vyaghrasana 2 (on exhale)

Vyaghrasana-Tiger-Pose-2

Steps:

  • Start in a tabletop position, (on your hands and knees) with your knees directly under your hips, and your wrists under your shoulders. Look to the front and relax the body.
  • Inhale, arch the back, and lift the right leg, stretching it up and back. Opening the chest, and looking up, bring the toes towards the back of the head.
  • Exhale, arch the back tucking the pelvis under, and bringing the head down. Bring the right leg down, bending the hip and bring the knee forward towards the nose.
  • Keep the right foot off the floor.
  • Inhale, repeat 10-20 times
  • Come to tabletop position again, Then repeat with the left leg for the same duration

Benefits:

  • Tones the spinal nerves.
  • Loosens up the hips joins and legs.
  • Used after the child delivery for toning up the vaginal passage.
  • Promotes digestion.
  • Stimulates blood circulation.
  • Reduces weight from the hips and thighs.
  • Stretches the abdominal muscles.
  • Relaxes the sciatic nerves.

Contraindications:

  • In the case of slipped disc, only practice the first movement unless supervised by a qualified teacher.
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