Tiger

vyāghrāsana•व्याघ्रासन

Maya - Pose Assistant

Ask me anything about Tiger

Benefits

Tiger Pose, often a balancing pose on all fours with lifted leg/arched back (optional opposite arm extension/bind), strengthens core/back, improves balance/coordination, stretches hip flexors, warms spine.

Practice Guide

Start Tabletop (hands under shoulders, knees under hips).

Extend right leg straight back, parallel to floor, hips level.

Inhale, bend right knee, lift thigh/foot towards ceiling, gentle back arch. Lift chest, gaze slightly forward/up.

Optional bind: Reach left hand back, grasp right foot/ankle. Kick foot into hand to deepen backbend/open shoulder/chest.

Engage core for balance.

Hold, breathe. Exit: release foot (if bound), lower leg, return to Tabletop. Repeat other side.

Modifications

Keep both hands down, focus on leg lift/backbend.

Extend opposite arm forward without bind.

Use strap around back foot for bind.

Focus on keeping hips square.

Safety Notes

⚠Wrist/knee sensitivities (use padding/forearms).

⚠Serious acute back/neck injury (maintain neutral spine/avoid deep arch/bind).

⚠SI joint instability.

Anatomy

Muscles Targeted

Spinal extensors

Glutes (lifted leg)

Hamstrings (lifted leg)

Core (stability)

Shoulder muscles (if arm extended/binding)

Muscles Stretched

Hip flexor (lifted leg)

Abdomen (mildly)

Chest (mildly, more with bind)

Quadriceps (lifted leg, esp. with bind)

Shoulder (binding arm, with bind)

What's Next?

Maya suggests trying these poses:

Childs

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Balancing All FoursGentle BackbendCore StrengthHip Flexor StretchQuad Stretch With BindWarm UpCoordination

Yoga Styles

Also practiced in

VinyasaHathaPowerTherapeutic

VinyasaDynamic warm-up pose, flowing between sides or adding movement

HathaHeld for longer periods, focus on alignment and gradual deepening

PowerUsed in strength-building sequences, often with challenging variations

TherapeuticGentle version without bind, focus on core stability and hip mobility

Sequencing

Warm-up Poses

Cat Cow Table Top Pose Low Lunge

Counter Poses

Childs Cat Table Top Pose Neutral

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Balancing Table Top Variation With Optional Bind And BackbendGentle Backbend Hip Flexor Stretch Core StabilizerGood For Dynamic WarmupsBind Adds Quad Stretch Chest Opening