Tiger Pose

Vyaghrasana

• Assume Table Position.
• Raise the head and lower the spine to concave the middle back.
• Simultaneously lift the tailbone, straighten the right leg behind the body, bend the right knee and stretch the toes towards the head.
• Expand the abdomen, open the chest, fill the lungs and stretch the whole front body.
• Hold for a few seconds then straighten the right leg, draw the knee in towards the chest, lower the head and round the spine upwards.
• Simultaneously tuck the tailbone under the hips and draw the belly button towards the spine.
• Practice up to 5 times with the right leg, then up to 5 times with the left leg.

Breathing

• Inhale while stretching the leg backward.
• Exhale while swinging the knee towards the chest.
• Retain the breath in the final position.

Awareness

• The forward and backward stretching of the spine and legs.
• The alternate stretching and compression in the abdomen and chest.
• Balance.
• Synchronizing the movement with the breath.
• Swadhisthana chakra.

Benefits

• Improves flexibility of the neck, shoulders and spine.
• Tones spinal nerves.
• Relaxes sciatic nerves.
• Promotes digestion.
• Stimulates blood circulation.
• Gently tones the female reproductive system.

Practice note

• Aim to the the weight evenly distributed through the hands.
• Keep the hips relatively level.