[Pose Of the Week] One-Handed Tiger Pose (Beginner)

Get a great stretch, strengthen your core, challenge your balance & more in One-Handed Tiger Pose…

One-Handed Tiger Pose (Eka Hasta Vyaghrasana) is a slightly more challenging version of Tiger Pose that works on balance while providing a great stretch for the quadriceps, hip flexors, chest and shoulders. It also improves spinal mobility, strengthens the back, arms, and core muscles, and improves focus and concentration. This pose is also believed to increase energy and stimulate the adrenal glands.

You may also think of this beginner-to-intermediate pose as a precursor or easier alternative to Dancer Pose, as it stretches many of the same muscles while challenging the balance, but is done on the hands and knees instead of standing.

To make the pose more comfortable, you may wish to place a folded blanket under the knees. Those with recent or chronic injuries to the back, hips, shoulders or knees should avoid this pose.

How to Do One-Handed Tiger Pose:

  • Set-Up

    Come to all fours. Bring your wrists directly underneath your shoulders and your hips right above your knees.

  • Action

    Keeping your right knee bent, press your right foot up to the sky. Carefully lift your left hand off the mat, reach back and take hold of your right foot. Press the top of your foot into your hand, lift your chest and look straight ahead.

  • Duration

    Hold the pose for 3-5 deep breaths, in and out through your nose.

  • To Release

    Take a deep breath in, press your foot into your hand. Exhale, release your foot and switch sides.

Learn more and see a video demo at Yoga15.com


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