Home Yoga AsanasBasic Asanas Vyaghrasana (Tiger Pose) explanation and its Steps, Precautions and Benefits

Vyaghrasana (Tiger Pose) explanation and its Steps, Precautions and Benefits

by sravanthiyoga
The Sanskrit name Vyaghrasana is derived from two words, the first Vyaghra, meaning Tiger and the second Asana, meaning Posture. Vyaghrasana is widely known as Tiger Pose.The name of this posture is derived from its quality of imitating perfectly the stretching movement of a tiger. This asana is excellent for exercising the whole spine and is very useful for women as it tones their reproductive organs, along with it there are many other benefits of Vyaghrasana. But first, let’s begin by knowing the steps first.
Steps to practice Vyaghrasana (Tiger Pose)
In order to avoid complications or any kind of injury during the practice of an asana and to attain maximum benefits of it, it becomes highly crucial to know the right alignment of the body. Following are the steps to practice Vyaghrasana correctly:
First, assume the beginning pose of Marjariasana (Cat Stretch Pose).

  • Consider performing with right leg first.Slowly stretch the right foot, straighten the leg and gently stretch it upwards.
  • Raise the head in the upward direction along with arching the back.
  • Bring the foot slightly towards the back of the head without straining. Hold the breath in the same position for a few moments.

  • Now, straighten and stretch the leg, bringing it down slowly, under the hips. Bring the knee closer to the nose or forehead if possible, while arching the back upwards and bending the neck downwards.
  • Let the thigh press against the chest. Do not let the right foot touch the ground throughout the practice.
  • Hold in the same posture and retain the breath for a few moments.
  • Practice 5-10 times.After practicing with one leg relax the body in the tabletop position for a while.
  • Practice with the left leg following the same procedure and then relax the whole body taking long and deep breaths.
For maximum benefits, practice a minimum of 5 times of this asana with each leg. Benefits of this asana turn double when practiced along with Marjariasana (Cat Stretch Pose).
Precautions for Vyaghrasana (Tiger Pose)
  • Do not force the leg too high as that may strain the muscles.Avoid overstretching the body as it may cause pain.
  • If you suffer from any of this condition avoid practicing this asana: thigh, hip, leg, back, neck or joint pain, migraine, slipped disc, weak wrists, knee problem, hernia or spinal disorders.
Benefits of Vyaghrasana (Tiger Pose)
  • Practicing this asana loosens the tightened muscles of the back and tones the spinal nerves.
  • Loosens up the leg and the hip joints.
  • Stimulates the blood circulation in the body.
  • Very beneficial for people suffering from sciatica as it relaxes sciatic nerve.
  • Reduces the excess body fat from the hips and the thighs.
  • Stretches and strengthens the abdominal muscles and improves overall digestion.
  • Highly recommended for women after childbirth as practicing this asana tones and massages the female reproductive organs.

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