Foot heldChest openHand under the shoulderTiger Pose
Vyāghrāsana
Read what the gnome says
Tiger Pose! From all fours, lift one leg back and bend the knee, then arch the back and bring the head up. Then round and draw the knee toward the nose. Move with the breath. Keep the hips level. Breathe, prowling gnome.
Works on Gluteus maximus · Spinal erectors · Quadriceps
How to do it
- Start on hands and knees, shoulders over the wrists.
- Lift one leg behind you, bend the knee and reach back to take the foot.
- Lift the chest, draw the foot toward the head and hold; switch sides.
Common mistakes
- Don’t pull the foot hard.
- Don’t dump the weight into the wrist.
- Don’t crank the neck.
Benefits
- Stretches the thighs and the front of the hips.
- Opens the chest and eases the back.
- Grounding and calm.
Take care: Go easy or skip if you have knee pain. Pad under the knees and shins with a blanket.
Not medical advice. Ease off if anything feels sharp or wrong.
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Practised by real people
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