Vyaghrasana (Tiger Pose)


Vyaghrasana, also known as Tiger Pose, is a yoga posture that involves dynamic movements resembling the stretching motions of a tiger. This pose targets the back, legs, hips, and abdomen, providing both flexibility and strength to these areas.


  1. Begin in the starting position for Marjari-asana (Cat Stretch Pose), on your hands and knees.
  2. Relax your entire body, allowing it to be in a neutral position.
  3. Arch your back downwards.
  4. Extend your right leg straight back, lifting it upwards.
  5. Bend your right knee and bring your toes towards the back of your head.
  6. While looking up, hold your breath for a few seconds in this position.
  7. Straighten your right leg again, then bend the knee and swing the leg under your hips.
  8. Simultaneously, arch your back up and bring your head down, bringing the knee towards your nose.
  9. Ensure the right foot doesn’t touch the floor, and press your right thigh against your chest.
  10. Hold for a few seconds while retaining your breath outside.
  11. Straighten your right leg by moving the foot straight back, then bend the knee and continue with slow swinging movements.
  12. After practicing on one side, relax in Marjari-asana (Cat Stretch Pose).
  13. Repeat the sequence with the other leg.


  • Inhale while stretching the leg backward.
  • Retain the breath in the final position.
  • Exhale while swinging the knee to the chest.


  • Perform this asana 5 times with each leg.


  • PhysicalFocus on the forward and backward stretching of the spine and legs. Be aware of the alternate compression and stretching of the abdomen and chest. Pay attention to balance and synchronize movements with the breath.
  • Spiritual: Direct awareness to Swadhisthana Chakra (sacral chakra)


  • Loosens and exercises the back through alternating bending motions.
  • Tones spinal nerves and relaxes the sciatic nerves, relieving sciatica.
  • Increases flexibility in the legs and hip joints.
  • Beneficial for women after childbirth and those with multiple childbirth experiences.
  • Stretches abdominal muscles, promotes digestion, and stimulates blood circulation.
  • Aids in weight reduction in the hips and thighs.


  • The asana is named Vyaghrasana due to its resemblance to the stretching movements made by a tiger. This dynamic posture brings strength, flexibility, and vitality to the body.

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