Vyaghrasana (Tiger Pose)

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Vyaghrasana (Tiger Pose)
Vyaghrasana (Tiger Pose)

Vyaghrasana, also known as Tiger Pose, is a yoga posture where the practitioner is required to imitate the stance of a tiger. The pose emulates the grace and strength of the tiger. It’s an excellent pose to build strength & flexibility.


English NameTiger Pose
Sanskrit NameVyaghrasana
MeaningThe sanskrit word “vyaghra” means tiger. The pose Vyaghrasana literally means pose of the tiger.
Base PositionKneeling with palms supporting the shoulders
Repetitions5 repetitions for each leg
Body Partback, neck
CategoryVajrasana Group of Asanas
BenefitsVyaghrasana helps strengthen and stretch the muscles of the back, arms, and legs, while also improving balance and coordination. The pose is extremely beneficial for the core.
Overview of Vyaghrasana

How to do Vyaghrasana (Tiger Pose)

  1. Assume the starting position for marjariasana and look forward.
  2. Relax the whole body.
  3. Arching the back downwards, straightening the right leg, stretching it up and back.
  4. Bend the right knee.
  5. Look up and bring the toes towards the back of the head. Hold the breath for a few seconds in this position. Straighten the right leg, bend the knee and swing the leg under the hips.
  6. Simultaneously, arch the back up and bend the head down, bringing the knee towards the nose.
  7. The right foot should not touch the floor.
  8. The thigh presses against the chest.
  9. Hold for a few seconds while retaining the breath outside. Move the foot straight back and again stretch the leg. Bend the knee and continue with the slow swinging movements.
  10. After practising on one side, relax in marjari-asana. Repeat with the other leg.

Breathing pattern:

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

Benefits of Vyaghrasana

  1. Strengthens the Core: Regular practice of Vyaghrasana strengthens the core muscles, including the abdominal and back muscles, which helps in improving overall posture.
  2. Stretches the Back Muscles: The pose involves arching the spine, which helps in stretching and lengthening the back muscles, including the erector spinae, the quadratus lumborum, and the rhomboids.
  3. Improves Flexibility: Vyaghrasana helps to improve the flexibility of the spine, hips, and shoulders, which helps to prevent injuries and increases range of motion.
  4. Boosts Balance and Coordination: Practicing this pose regularly improves balance and coordination, which can be helpful for daily activities or other physical activities.
  5. Increases Energy: The posture helps in boosting energy levels by improving blood circulation and oxygen flow to the body.
  6. Enhances Digestion: Tiger Pose stimulates the digestive system and can help relieve constipation, bloating, and other digestive problems.
  7. Improves Concentration: The concentration required to maintain balance in the pose helps in improving focus and concentration.
  8. It relaxes the sciatic nerves, relieving sciatica, and loosens up the legs and hip joints. 
  9. It tones the female reproductive organs and is especially beneficial for women after childbirth and those who have given birth to many children. 
  10. It stretches the abdominal muscles, promotes digestion and stimulates blood circulation. Weight is reduced from the hips and thighs.

Note: This asana is called tiger pose because it emulates the stretching movement made by a tiger.