[Pose Of the Week] Be Fierce In Tiger Pose (Beginner)

Stretch and strengthen from head to toe with this simple cat-like dynamic pose. Here’s how to do Tiger Pose…

Tiger Pose (Vyaghrasana) is a beginner-level yoga pose that helps to stretch and strengthen the back, core, and more. This is a dynamic pose that involves moving from a contraction into an extension, offering a great stretch for the spine, hips, and front-body, while simultaneously strengthening the core muscles, back, glutes, arms, and shoulders. It also works on balance, stimulates the digestive, lymphatic, and reproductive systems. Tiger Pose is also thought to help improve memory and coordination and boost energy.

This is a great warmup pose to do at the beginning of your yoga routine, as it loosens tight muscles and begins to activate the inner muscles that you’ll need to perform other yoga moves. It’s also a nice, gentle move for pregnant women to help prevent back pain and strengthen the core and back muscles in preparation for delivery.

Be sure that your wrists are positioned directly under your shoulders, and your knees are in line with your hips. If your knees are sensitive, you may wish to place a folded blanket under them for comfort.

Those with recent or chronic injuries to the back, hips, wrists, or knees should use caution or skip this pose. Avoid if you have a slipped disc or severe sciatica.

How to Do Tiger Pose:

1. On your hands and knees in Table Pose, inhale the right knee toward the forehead, rounding the spine and contracting the core muscles.

2. Exhale, and reach the right foot up towards the ceiling, arching the spine and looking up at the ceiling.

3. Repeat – inhaling the forehead to knee and exhaling the foot up toward the ceiling 4-8 times. Optional: exhale with a “Haaa!” sound out of the mouth.

4. To release: exhale the knee back down to the floor into Table pose.

5. Repeat on the other side.

Read more at YogaBasics.com


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