Tiger pose - vyaghrasana

 In Sanskrit, it’s called Vyaghrasana, Vyaghra means Tiger. When a tiger wakes up from sleep or feels tired, then to refresh its whole body, the tiger stretches from the front legs to the back.

Emulating the same stretch, in tiger pose yoga, we raise a leg in tabletop position and pull it forward. The same leg goes down under the hips and stretches forward to reach the forehead. It gives convex-concave stretch to the spine.

Precautions & Contraindications

  • Practitioners with pain in the lower back, injury to hips, neck, and knees in the past few months should refrain from doing tiger pose.
  • In the condition of back, cervical, spondylitis consult a doctor; or practice under the guidance of a qualified teacher.
  • During pregnancy, avoid doing Vyaghrasana.
  • People with a heart condition should go mild while being guided by the skilled instructor; Hernia patients also avoid it.

Variations

On modifying the original tiger pose, these variations can be practiced to deepen its affect.

1. Uthana Vyaghrasana – Raised Tiger Pose

This variation deepens the effect of the stretch. In this, the raised leg foot is grabbed by the same or opposite hand and stretched it towards the ceiling, aiming to straighten leg in an upside-down position.

2. Vyaghrasana, foot touching head

In a position where the sole of the right foot faces the back of the head; Try to touch your back of the head by the right foot sole.

Maintain as long as you can hold your breath and then return back in an above-stated way.

3. Vyaghrasana, foot resting on head

This variation is similar to the first one but here foot resting on the ground is lifted; practitioners should balance their body on hands and one knee simply.

Tiger pose Benefits

  • Enhances Spinal flexibility – Tiger pose makes the spine to move in a wave-like manner; This loosens up the intervertebral joints and also lubricate well by the spinal fluid. Therefore, the spine becomes supple and flexible.
  • Tones and Soothes Sciatic and Spinal Nerves – Stretching of legs after arching of the back simultaneously revitalize the sciatic and spinal nerves.
  • Activates Sacral Chakra – While Gazing upward, your back arches downward in this asana, which creates an energetic loop around the seat of the sacral chakra and balance it. A balanced sacral chakra lets your food digest properly, gives you pleasure, movement, and creativity.
  • Strengthens Female Reproductive System – Tiger pose is especially recommended to the Post-pregnancy women. It tones and invigorates the female reproductive system and strengthens the muscles in this area. However, it also restores the reproductive health of women with many births.
  • Stimulates Abdominal Blood circulation – Raising and lowering of the legs in this asana contracts and relaxes the abdominal region; due to the activeness of the abdomen, the blood circulation to the abdominal muscles increases. Apart from that, the enhanced circulation; improve feedback from the organs of the concerning region.
  • Reduces Weight – Active metabolism burns off the extra fat around the hips, thighs, belly, and waist. Hence, reduces weight and makes one healthy in the long run.
  • Relaxes the mind – Up and down movement of the head free up the tension from the neck that supports the head. The swinging movement of the head induces relaxation and ultimately calms the mind.