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Vyaghrasana – Tiger Pose

Translation: Vyaghra-Tiger; asana- posture.

Vyaghrasana (the tiger pose) is a dynamic pose used to warm up the body. It is done by synchronizing the movement and the breath.


  • 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.

Vyaghrasana 1 (on inhale)

  • 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.

Vyaghrasana 2 (on exhale)

  • 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


  • 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.


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

Looking for more postures? Check our Yoga postures library.