TigerSave PDF
Vyaghrasana
vyah-GRAHS-ah-nah
Stretches back, tones spinal nerves
Stimulates digestive and lymphatic systems
Improves coordination
How to perform Tiger
- Begin on all fours. Bring your wrists directly under your shoulders and your knees under your hips. Bring your head to a neutral position.
- With an inhale, reach your right foot toward the sky. Arch your spine and look up.
- With an exhale, draw your right knee toward your nose. Round your spine.
- Repeat this movement, then change sides.
Alignment cues
- Align wrists under shoulders
- Align knees under hips
- Lengthen the neck
- Inhale and arch
- Exhale and round
Modification: Place a folded blanket under your knees for cushion.
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More yoga poses to discover
Wide Angle Seated Forward Bend · Upavistha Konasana
Half Bound Lotus Seated Forward Bend · Ardha Baddha Padma Paschimottanasana
Tree · Vrksasana
Tiger (Vyaghrasana in Sanskrit) is a beginner yoga pose that belongs to the back bends and balancing and forward bends and warm-ups categories. This asana targets abs and spine, and also involves glutes & hip flexors, knees, lower back, shoulders and wrists muscles. Tiger stimulates digestive and lymphatic systems; stretches back, tones spinal nerves and also improves coordination. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
