KneelingIntermediate
Tiger Pose (Tabletop Bow)
Vyaghrasana
About This Pose
Tiger Pose (Vyaghrasana) is a tabletop backbend variation where you reach back to hold the lifted foot, opening the front body while building spinal extension and shoulder mobility. Practice gently and with control.
Step-by-Step Instructions
- 1
Start in tabletop
- 2
Extend one leg back then bend knee to lift foot
- 3
Reach back with opposite hand and catch foot (if accessible)
- 4
Lift chest slightly, breathe
- 5
Release and switch sides
Alignment Cues
- Press supporting hand firmly
- Keep hips mostly level
- Lift from chest, not just low back
- Keep neck long
Benefits
- Opens chest and shoulders
- Stretches hip flexors and quads
- Strengthens back body
- Improves balance and coordination
Modifications
- Use a strap around foot
- Skip the bind (lift leg only)
- Forearm support if wrist sensitive
Variations
- Add a gentle kick into hand
- Straight-leg lift variation
- Repeat as dynamic reps
Cautions & Contraindications
Cautions
- Move slowly—avoid yanking foot
- Keep supporting shoulder stable
- Avoid compressing low back
Avoid this pose if you have:
- Acute low-back pain
- Shoulder injury (avoid bind)
- Knee pain (pad and reduce range)
Quick Facts
Primary Focus
chestSecondary Focus
hipsspineshoulders
Suggested Hold
40 seconds
Tags
backbendkneelingchest-openinghipsbalance
Equipment
strapblanket
