Tiger Pose

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Vyaghrasana

In sanskrit "Vyaghra" means tiger. And the term Vyaghrasana is a combination of two sanskrit words "Vyaghra" which means tiger and "Asana" which means physical posture. This asana is so named because it emulates the stretching movement of a tiger.

Vyaghrasana increases suppleness and blood circulation in the spinal column. This way it impacts physical and mental strength and vitality to a practitioner. It is a good practice to shed extra weight from waist and to strengthen the core.

Techniques:

• Sit in vajrasana
• Kneel on the floor
• Lean forward placing the palms on the floor at shoulder width
• Balance the body on the palms and knees
• Keep the hands, trunk and thighs perpendicular to each other
• Keep the head straight, in line with the trunk
• Knees to be kept hip width apart
• Inhale and lift the head, push the belly towards the floor
• Straighten the right knee and stretch the leg back and up over the head
• Try to keep the right foot close to the back of the head
• Exhale, lower the head and arch the back upward
• Lower the right leg, bending the knee, bring it forward, close to the forehead
• Contract the abdomen
• Bring the face down, with the forehead close to the knee
• Extend the arch of the spine
• Come back to the starting position with inhalation

Contra-indications:

• Sciatica
• Weak back conditions
• Slipped disc

Benefits:

• Improves the of the neck, shoulders and spine
• Strengthens the back, pelvis and abdominal muscles
• Gives relief from menstrual cramps and leucorrhea
• Practice with the guidance of a yoga consultant to maximize the benefits