IntermediatekneelingVyaghrasana
व्याघ्रासन
Vyaghrasana (Tiger Pose) is a dynamic table top movement alternating between leg extension and knee-to-nose, warming up the spine and core.
Anatomy Involved
Benefits
- Warms up spine and core
- Strengthens glutes and hip flexors
- Improves coordination
- Dynamic and energizing
- Good for back pain prevention
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injuries
- Severe knee pain
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 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
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
wrist injury
Come onto forearms instead of palms.
Target Areas
Practice Flow
About this Pose
Vyaghrasana (Tiger Pose) is a dynamic table top movement alternating between leg extension and knee-to-nose, warming up the spine and core.
How to Practice
1. Come to table top position (Bharmanasana).
2. Wrists under shoulders, knees under hips.
3. Inhale, extend the right leg straight back and up.
4. Lift the leg high, gentle arch in the back.
5. Lift the head, gaze forward.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Vyaghrasana
What is Vyaghrasana?
Vyaghrasana (Tiger Pose) is a dynamic table top movement alternating between leg extension and knee-to-nose, warming up the spine and core.
What are the benefits of Vyaghrasana?
Warms up spine and core. Strengthens glutes and hip flexors. Improves coordination. Dynamic and energizing. Good for back pain prevention.
Who should avoid Vyaghrasana?
Avoid this pose if you have: Wrist injuries, Severe knee pain.
How many steps are in Vyaghrasana?
Vyaghrasana is practiced in 10 steps. Come to table top position (Bharmanasana).
Is Vyaghrasana suitable for beginners?
Vyaghrasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Vyaghrasana help with?
Vyaghrasana is therapeutic for: back pain, strength, weight loss.
What poses should I do before Vyaghrasana?
Prepare with: Bharmanasana (Table top pose), Virasana, Adho Mukha Svanasana. These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Vyaghrasana with other poses