Beginnerkneeling

Bharmanasana Variation - Tiger Pose

भारमानासन विविधता - व्याघ्र आसन

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.

Anatomy Involved

Benefits

Strengthens core muscles
Improves balance and coordination
Stretches hip flexors
Stimulates abdominal organs
Releases tension in the lower back
Full anatomical benefits — muscles, joints, organs →

Avoid If

Knee injuries
Back injuries
Wrist injuries

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

✕Looking around the room — keep the gaze fixed

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Place padding under the knees if needed for comfort
2Align the hips directly above or behind the knees
3Keep the spine long and the chest lifted
4Press the tops of the feet or toes firmly into the floor
5Engage the core to support the lower back
6Fix the gaze on a steady point (drishti) for balance

Pose Details

Pose Type

backbendbalancecore strengthener

Body Focus

spinecoreglutesfull body

Focus Areas

flexibilitystrengthbalancebreathing

Best For

beginnersprenatalpostnatalathletesrunners

Yoga Styles

iyengarhathavinyasa

When to Practice

warm uppeak posemorning

Position

kneeling

Target Areas

Practice Flow

Bharmanasana (Table top pose)

Adho Mukha Virasana (Child's Pose)

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

About this Pose

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.

How to Practice

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.

1 more step remaining

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Frequently Asked Questions

Common questions about Bharmanasana Variation - Tiger Pose

What is Bharmanasana Variation - Tiger Pose?

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.

What are the benefits of Bharmanasana Variation - Tiger Pose?

Strengthens core muscles. Improves balance and coordination. Stretches hip flexors. Stimulates abdominal organs. Releases tension in the lower back.

Who should avoid Bharmanasana Variation - Tiger Pose?

Avoid this pose if you have: Knee injuries, Back injuries, Wrist injuries.

How many steps are in Bharmanasana Variation - Tiger Pose?

Bharmanasana Variation - Tiger Pose is practiced in 6 steps. Begin in Bharmanasana (Table Top Pose), ensuring your wrists are directly under your shoulders and your knees are directly under your hips.

Is Bharmanasana Variation - Tiger Pose suitable for beginners?

Yes, Bharmanasana Variation - Tiger Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Bharmanasana Variation - Tiger Pose?

You may use: blanket. Props make the pose more accessible and comfortable.

What poses should I do before Bharmanasana Variation - Tiger Pose?

Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.