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    Person practising Tiger Pose (Vyaghrasana), balancing on one hand and knee while extending the opposite leg back and reaching the opposite arm forward.
    Teacher: Rebecca Moore
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    Tiger Pose (Vyaghrasana)

    A dynamic and energising pose that mimics the graceful stretch of a tiger.

    Category: Balancing / Backbend

    Difficulty: Intermediate

    Sanskrit/Pronunciation: Vyaghrasana (vee-AH-grah-suh-nuh)

    Main Focus: Core, Spine, Glutes, Shoulders, Balance

    Props: Yoga Mat, Blanket, Yoga Bricks

    Tiger Pose (Vyaghrasana) is a dynamic balancing pose that combines spinal movement, core engagement and lower-body strength. Practised from all fours, the pose involves extending one leg behind the body, with variations that may include reaching the opposite arm forward or bending the lifted knee and reaching back towards the foot. It helps build stability through the core and shoulders while opening the front of the body and encouraging mobility through the spine.

    How to Practise
    1. Start on hands and knees in a tabletop position
    2. On an inhale, extend your right leg back and up, bending the knee and pointing the toes toward the ceiling
    3. Simultaneously, lift your head and chest slightly, arching the spine into a gentle backbend
    4. For a deeper variation, reach your left hand back to hold the lifted foot, pressing foot into hand
    5. Keep the supporting arm and leg steady and active
    6. Hold for 3–5 breaths, then gently release and switch sides
    Benefits
    • Strengthens the lower back, glutes, and shoulders
    • Improves spinal mobility and coordination
    • Opens the hip flexors and chest
    • Stimulates circulation and builds balance
    Modifications
    • Keep both hands on the floor and just lift the leg if balance is challenging
    • Place a blanket under knees for extra comfort
    • Practise near a wall for extra stability if needed
    • Avoid if experiencing knee, wrist, or lower back pain

    Props to Support Tiger Pose (Vyaghrasana)

    Props can help make Tiger Pose more accessible and supported while encouraging stability and ease through the pose. Place a folded blanket beneath the supporting knee for extra cushioning, use yoga bricks beneath the hands for additional height and support, or loop a yoga belt around the lifted foot to help explore the backbend without straining to reach the foot.

    Yogamatters Knee Mat Pad - Black
    Knee Mat Pad - Black
    £15.00
    Yogamatters Yoga Brick
    Yoga Brick
    £9.00
    Yogamatters Organic Cotton Chambray D-ring Yoga Belt
    Organic Cotton Chambray D-ring Yoga Belt
    £9.00