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Tiger Pose, Vyaghrasana

BeginnerMobilityTier T2

A yoga move on hands and knees on a flat mat. You draw one knee toward the forehead and round the spine, then reach the same leg back and up as you arch the spine.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Come to hands and knees on the mat.
  • Set the hands under the shoulders and the knees under the hips.
  1. He is on hands and knees on the mat, hands under the shoulders and knees under the hips.

    Step 1 of 5

    Set hands and knees on the mat.

  2. He draws one knee toward his forehead with the spine rounded upward, head dropping to meet the knee.

    Step 2 of 5

    Draw one knee toward the forehead and round the spine up.

  3. He reaches the same leg back and up with the foot lifted toward the ceiling, spine arched and head rising.

    Step 3 of 5

    Reach the same leg back and up, arching the spine with the foot toward the ceiling.

  4. He flows the same leg forward again toward the forehead, spine rounding once more.

    Step 4 of 5

    Flow the same leg back toward the forehead, repeating the cycle.

  5. He is on hands and knees on the mat, hands under the shoulders and knees under the hips.

    Step 5 of 5

    Set hands and knees on the mat.

Safety Information

Move through the range only as far as the body allows. Yoga pose practice needs a clear flat mat. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.