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 Name||Tiger Pose|
|Meaning||The sanskrit word “vyaghra” means tiger. The pose Vyaghrasana literally means pose of the tiger.|
|Base Position||Kneeling with palms supporting the shoulders|
|Repetitions||5 repetitions for each leg|
|Body Part||back, neck|
|Category||Vajrasana Group of Asanas|
|Benefits||Vyaghrasana 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.|
How to do Vyaghrasana (Tiger Pose)
- Assume the starting position for marjariasana and look forward.
- Relax the whole body.
- Arching the back downwards, straightening the right leg, stretching it up and back.
- Bend the right knee.
- 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.
- Simultaneously, arch the back up and bend the head down, bringing the knee towards the nose.
- The right foot should not touch the floor.
- The thigh presses against the chest.
- 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.
- After practising on one side, relax in marjari-asana. Repeat with the other leg.
- Inhale while stretching the leg backward.
- Retain in the final position.
- Exhale while swinging the knee to the chest.
Benefits of Vyaghrasana
- Strengthens the Core: Regular practice of Vyaghrasana strengthens the core muscles, including the abdominal and back muscles, which helps in improving overall posture.
- 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.
- Improves Flexibility: Vyaghrasana helps to improve the flexibility of the spine, hips, and shoulders, which helps to prevent injuries and increases range of motion.
- Boosts Balance and Coordination: Practicing this pose regularly improves balance and coordination, which can be helpful for daily activities or other physical activities.
- Increases Energy: The posture helps in boosting energy levels by improving blood circulation and oxygen flow to the body.
- Enhances Digestion: Tiger Pose stimulates the digestive system and can help relieve constipation, bloating, and other digestive problems.
- Improves Concentration: The concentration required to maintain balance in the pose helps in improving focus and concentration.
- It relaxes the sciatic nerves, relieving sciatica, and loosens up the legs and hip joints.
- It tones the female reproductive organs and is especially beneficial for women after childbirth and those who have given birth to many children.
- 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.