Tiger Pose (Vyaghrasana)

A dynamic all-fours backbend in which one leg extends and arches upward while the same-side foot reaches toward the head, creating a crescent-shaped curve through the spine and hip. It gently warms the back body, stretches the hip flexors and quadriceps of the lifted leg, and strengthens the core and glutes. Often used in gentle flow sequences and as a mindful counter-pose to forward-fold shapes.

Cues

• Keep your hips level and squared toward the floor rather than rotating them open as the leg lifts.
• Engage your lower abdominals gently to prevent excessive compression in the lumbar spine.
• Bend your knee and flex your foot toward your head on an inhale, then release and extend the leg straight on an exhale to explore both shapes.
• Press firmly through your grounded hand and knee to keep the shoulders and pelvis stable throughout the movement.