Vyaghrasana (Tiger Pose)

Vyaghrasana — from vyaghra (tiger) and asana (posture) — is the Tiger Pose, a dynamic movement sequence performed from table-top position in which the leg extends and arches behind while the spine goes into extension, then draws the knee toward the forehead while the spine flexes. The movement mimics the powerful, fluid arch and contraction of a stretching tiger — alternately extending and flexing the spine and hip in synchronisation with the breath. It is both a warming hip flexor stretch and a dynamic spinal mobilisation practice.

Dynamic vs. Static

Vyaghrasana is primarily practised as a dynamic (Druta) exercise: the leg swings back and up on the inhale (creating the extension/backbend) and draws forward toward the nose on the exhale (creating the flexion). After a series of dynamic repetitions — typically 10 per side — the pose can be held statically in the extended position for a sustained hip flexor stretch. This progression from dynamic to static uses the warm-up effect of the repetitions to allow a deeper hold in the static phase.

Technique

Steps

1. Begin in table-top position: hands under shoulders, knees under hips, spine neutral.
2. Extend the right leg straight behind you, toes on the floor. This is the starting position.
3. Inhale and raise the right leg upward and backward, simultaneously arching the back into extension (Cow position) and lifting the head and chest.
4. Exhale and draw the right knee toward the forehead, simultaneously rounding the spine into flexion (Cat position) and tucking the chin.
5. Continue for 10 dynamic repetitions on the right side, allowing the movement to become fluid and wave-like.
6. For the static hold: bring the leg back to the extended position and hold for 8–10 breaths, pressing the hip forward and down to deepen the hip flexor stretch.
7. Repeat on the left side.

Benefits

• Deep hip flexor stretch: The extended back leg position places the iliopsoas and rectus femoris in their maximum elongation — one of the most effective hip flexor releases available in a kneeling position.
• Dynamic spinal mobilisation: The alternation between spinal extension and flexion warms up the entire spine from the cervical to the sacral region.
• Strengthens the gluteus maximus: The lifting of the leg against gravity on each inhalation activates the gluteal muscles.
• Improves hip-spine coordination: The opposition of hip extension with spinal extension trains the neurological coordination between the hip and spine that underpins efficient movement in all activities.
• Warms up for deeper backbends: As a preparatory practice, Vyaghrasana opens the hip flexors and warms the spine before Bhujangasana, Ushtrasana, or Chakrasana.

Contraindications

• Acute wrist injury — use fist or forearm support.
• Severe lumbar disc herniation — reduce the range of lumbar extension.
• Knee injury on the kneeling side — use additional padding under the knee.

Common Mistakes

The most common error is allowing the hip of the raised leg to open outward (external rotation of the hip) — the hip should remain squared to the floor throughout the movement, ensuring the hip flexor stretch remains in the correct plane. Another frequent mistake is placing the hands unevenly — the shoulder of the lifted-leg side tends to drop, causing the body to lean sideways. Both hands should be equally weighted throughout the movement. In the dynamic version, avoid swinging the leg forcefully — the movement should be controlled by muscular engagement rather than momentum.