Tiger Pose


  • 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.


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


  • 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.


  • 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.