BackbendIntermediate
Tiger Pose Extended
Vyaghrasana Extended
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About This Pose
Tiger Pose Extended (Vyaghrasana variation) combines the balance challenge of Bird Dog with an added backbend element by drawing the lifted foot toward the head. This dynamic pose builds tremendous core strength while opening the hip flexors, chest, and shoulders. It requires and develops full-body coordination and control.
Step-by-Step Instructions
- 1
Start in Tiger Pose Hold position
- 2
Ensure you have a stable base
- 3
Begin to lift the bent knee higher
- 4
Maintain your grip on the foot
- 5
Lift the chest and extend through the crown
- 6
Keep hips as square as possible
- 7
Hold for 5 breaths and switch sides
Alignment Cues
- Engage glutes to lift higher
- Stabilize shoulders
- Breathe steadily throughout
- Keep the supporting arm strong
Benefits
- Combines balance and backbend
- Builds full-body strength
- Opens hip flexors
- Challenges coordination
- Develops control
- Integrates multiple movements
Modifications
- Lower the leg height
- Use a strap for the grip
Variations
- Release the grip and extend both arms forward
Cautions & Contraindications
Cautions
- Avoid twisting the hips
- Maintain core engagement
Avoid this pose if you have:
- Knee pain
- Hip injury
- Shoulder issues
Quick Facts
Primary Focus
spineSecondary Focus
hipscore
Suggested Hold
35 seconds
Tags
tabletopstrengthbalancebackbend
Equipment
yoga mat
