Pose sheet

Tiger Pose

Vyāghrāsanaव्याघ्रासन

On both hands and one knee, arch your back, lifting your other bent leg.

Open this pose in the 3D body

Steps

Support

Both palms, left knee, and left toes; right leg lifted.

Enter

Start on all fours, hands under shoulders and knees under hips.
Ground your left toes; share weight between both hands and knee.
Lift your right leg back and up.
Bend your right knee and point your toes upward.
Arch your back and direct your gaze upward.

Hold

Keep your arms straight and shoulders over your wrists.
Keep your supporting knee directly under your hip.
Keep your pelvis facing the floor, without rotating it.
Gently draw your abdomen inward while keeping your chest broad.

Exit

Slowly lower your right knee to return to all fours.
Bring your back and neck to a neutral position.
Repeat with your left leg lifted.

Breathing: Breathe normally while holding the pose.
Gaze: Upward.
Duration: About four breaths per side.

Adapt

Adaptations

Blanket under your kneePlace a folded blanket under your supporting knee.
Padding for your handsPlace an additional yoga mat under your palms.
WallRest your lifted foot or shin against a wall.
Less neck extensionLook forward and reduce the arch in your neck.

Variations

Dynamic: five cycles per leg, knee toward nose, with breath holds.
With a grip: hold your lifted ankle with the opposite hand.
Deeper extension: bring your toes toward your nape.

Signals of effort

Weight on your extended wrists.
Support on one bent knee.
Extension of your back and neck.
Breath holds in the dynamic variation.