BeginnerkneelingTiger Pose
Bharmanasana Variation - Tiger Pose · भारमानासन विविधता - व्याघ्र आसन
Also known as: Vyaghrasana · Tiger Stretch
Tiger Pose, also called Vyaghrasana is a classical yoga posture. Its Sanskrit name Bharmanasana Variation - Tiger Pose translates word-for-word as: Bharman (Supporting / Bearing) · Vyaghra (Tiger) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to engage the core, activate the glutes and release the lower back. Improves balance and coordination. Stretches hip flexors. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and prenatal. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and wrist injury should approach with care or consult a qualified teacher.
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 Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Avoid full weight on extended wrists; use fists, forearms, or a wedge to keep the wrist in a neutral position.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
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
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Bharmanasana Variation - Tiger Pose
What is Tiger Pose?
Tiger Pose, also called Vyaghrasana is a classical yoga posture. Its Sanskrit name Bharmanasana Variation - Tiger Pose translates word-for-word as: Bharman (Supporting / Bearing) · Vyaghra (Tiger) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to engage the core, activate the glutes and release the lower back. Improves balance and coordination. Stretches hip flexors. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and prenatal. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and wrist injury should approach with care or consult a qualified teacher.
What are the benefits of Tiger Pose?
Strengthens core muscles. Improves balance and coordination. Stretches hip flexors. Stimulates abdominal organs. Releases tension in the lower back.
Who should avoid Tiger Pose?
Avoid this pose if you have: Knee injuries, Back injuries, Wrist injuries.
How many steps are in Tiger Pose?
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 Tiger Pose suitable for beginners?
Yes, Tiger Pose is a beginner-friendly pose suitable for all levels.
What props are needed for Tiger Pose?
You may use: blanket. Props make the pose more accessible and comfortable.
What poses should I do before Tiger Pose?
Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Bharmanasana Variation - Tiger Pose with other poses