Tiger Pose - Vyaghrasana

Tiger Pose - YanvaYoga


Tiger Pose got its name due to its familiarity with a tiger who is stretching after waking up. In Sanskrit, it’s called Vyaghrasana where Vyaghra means “Tiger” and Asana means “yoga posture”.

Tiger Pose is a fantastic choice if you’re looking for a gentle way to work on your core muscles, balance skills, and flexibility.

This pose is a fantastic choice if you’re looking for a gentle way to work on your core muscles, balance skills, and flexibility. The pose may also serve as a part of your warm-up routine, to prepare your body for more challenging balancing and back-bending asanas.

It can be performed dynamically like Cat and Cow stretch, and you can also hold it for some time. The dynamic variation may be more suitable if you are warming up, while holding for longer may help you work more on your endurance and spinal health.

The backbend allows you to open your chest, which may help release tension and reduce symptoms of mild depression, stress, and anxiety.

It will also strengthen the back and is a good addition to any routine focused on building a better posture and counteracting the effects of prolonged sitting.

Energetically, this pose stimulates the Sacral Chakra, which may boost your creativity and allow you to feel pleasure in life and relationships.

Step-by-Step Instructions

Step 1
Come into the cat pose (Marijarisana), look straight and relax your body.
Step 2
Now, arch your back downward and straighten your right leg behind. Swing it up.
Step 3
Then, bend your right knee, and raise your head up to look at the ceiling side. Lift bend right leg further up and point the sole of it to the back of the head.
Step 4
Maintain here and hold your breath.
Step 5
After that, straighten your bend right leg and swing it under the hips. Simultaneously, bring your head down, forehead touching the swing right knee while forming an upper curve in a back.
Step 6
Hold here and retain breath outside for a few seconds.
Step 7
Then, take the leg back again, straighten it and stretch gently. Finally, bring the right knee down the floor back into the initial Marjariasana.
Step 8
Repeat in a similar way with the left leg.

Benefits and Contraindications


Loosens your leg and hip joints

Stretch abdominal muscles

Improve blood circulation

Promote weight loss

Improve digestive system




Injury or pain in neck and lower back

High blood pressure

Heart disease

Peptic ulcer

Photo poses in different angles

Modifications, Props and Tips For Beginners

  • Placing blankets beneath the knees for added support is a fantastic technique to start learning this position to reduce pressure on the knees.
  • Another option is to lay blankets or an additional yoga mat beneath the hands to improve grip and relieve pressure on the shoulders. If you want to put less pressure on your wrists try using your fists. It will challenge your balancing skills and train your core. One also gets confidence in their ability to balance the body comfortably.
  • Using a wall to support the bent leg for additional support while still feeling the stretch might be an alternative to doing this position. Bringing yourself near the barrier with your back to it, elevate the leg that is raised and lay the knee on the barrier or the feet on the wall. However, do not overstretch yourself, as you might hurt yourself.
  • If you’re unsure of your equilibrium, don’t raise your neck. Continue to look forward until you can confidently balance your body. For some people, looking up might make them feel uneasy and excited. If you have this difficulty, you can avoid looking up.

Useful Tips

While arching back upward, make sure that your thigh touches the chest and your foot does not touch the ground.
Initially, due to a stiffened body, it would be hard for some practitioners to complete the asana in one go; here one should know own body limit and avoid overstraining.

Frequently Asked Questions

What are some tips for beginners practicing Vyaghrasana?

Beginners should start by focusing on the alignment of their spine and keeping their core engaged. It is also important to breathe deeply and slowly throughout the pose. If you have any lower back issues, you may want to avoid lifting your leg too high or extending your arm too far forward. You can also use props, such as a yoga block or blanket, to help support your body if needed.

How long should I hold Vyaghrasana?

You can hold Tiger Pose or Vyaghrasana for anywhere from 5 to 10 breaths on each side, or for longer if it feels comfortable for you. It’s important to listen to your body and only hold the pose for as long as you feel comfortable.

Are there any precautions I should take before practicing Vyaghrasana?

Yes, if you have any injuries or medical conditions, it’s important to consult with a doctor or a yoga teacher before practicing Tiger Pose or Vyaghrasana. It’s also important to warm up your body properly before attempting this pose, and to avoid overstretching or straining your muscles.


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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.