BackbendIntermediate
Tiger Pose Hold
Vyaghrasana
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About This Pose
Tiger Pose Hold (Vyaghrasana) is a dynamic balance that combines tabletop stability with a quadricep stretch and backbend. By holding the foot behind you, this pose challenges coordination while strengthening the glutes and back muscles. It's an excellent preparatory pose for deeper backbends and standing balance poses.
Step-by-Step Instructions
- 1
Begin in tabletop position
- 2
Extend your right leg back
- 3
Bend the right knee and bring the foot toward your glutes
- 4
Reach back with your right hand and hold the foot or ankle
- 5
Keep the left arm stable and the hips level
- 6
Lift through the chest
- 7
Hold for 5 breaths and switch sides
Alignment Cues
- Keep hips square to the floor
- Engage the core for stability
- Press the foot into the hand
- Keep the chest open
Benefits
- Strengthens glutes and back muscles
- Improves balance and coordination
- Stretches the quadriceps and hip flexors
- Opens the chest and shoulders
- Builds core stability
Modifications
- Use a strap around the foot
- Keep the foot hovering without holding
Variations
- Lift the knee higher for more challenge
Cautions & Contraindications
Cautions
- Avoid collapsing into the lower back
- Keep hips level throughout
Avoid this pose if you have:
- Knee pain
- Lower back injury
Quick Facts
Primary Focus
spineSecondary Focus
hipscore
Suggested Hold
30 seconds
Tags
tabletopbalancebackbendquad stretch
Equipment
yoga matstrap (optional)
