Bharmanasana Variation - Tiger Pose
भारमानासन विविधता - व्याघ्र आसन
Target Muscles
About
Tiger Pose is a gentle backbend and core strengthener that improves balance and coordination. It stimulates the abdominal organs and releases tension in the lower back.
Benefits (5)
- + Strengthens core muscles
- + Improves balance and coordination
- + Stretches hip flexors
- + Stimulates abdominal organs
- + Releases tension in the lower back
Avoid If (3)
- - Knee injuries
- - Back injuries
- - Wrist injuries
Step-by-Step Instructions
1. Begin in Bharmanasana (Table Top Pose), ensuring your wrists are directly under your shoulders and your knees are directly under your hips.
2. Inhale, and lift your right leg straight back, keeping the knee bent and the foot flexed. Engage the glutes and hamstrings.
3. Gently arch your back and lift your head, gazing towards the raised foot. Maintain a stable core to prevent excessive sway in the lower back.
4. Hold the pose for several breaths, breathing deeply and evenly. Focus on maintaining balance and stability.
5. Exhale, and slowly lower your leg back down to the starting position in Bharmanasana.
6. Repeat on the other side.
निर्देश (Hindi)
1. Bharmanasana (Table Top Pose) से शुरू करें।
2. श्वास लें, और दाहिने पैर को पीछे की ओर उठाएँ, घुटने को मोड़ें।
3. सिर को पीछे की ओर ले जाएँ, और पैर को देखने का प्रयास करें।
4. कुछ सांसों के लिए आसन में बने रहें, गहरी सांस लें।
5. श्वास छोड़ें, और पैर को नीचे लाएँ, Bharmanasana में वापस आ जाएँ।
6. दूसरी तरफ से दोहराएँ।