Vyaghrasana – Tiger Pose

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

This is a dynamic pose,

Vyaghrasana 1 (on inhale)


Vyaghrasana 2 (on exhale)



  • 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


  • 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.

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.