Tiger pose - Vyaghrasana

Vyaghrasana or tiger pose is an energising asana which boosts confidence and releases mental and physical tension. This pose can be performed in a more dynamic state, by repeating the sequence twice or three times on each side of the body. It is a great asana for toning the abdomen and stretching the back.

1. Sit on your hands and knees, keeping your spine straight and facing forwards.
2. Inhale and bring the right knee towards the chest engaging your abdomen. Hold the pose here for at least two deep breaths
3. Exhale and release the bent leg back, gently lifting it up and bending flexing the lower back. Hold the breath here for at least two deep breaths
4. Inhale bring right knee to the mat and exhale deeply

 
Continue the same sequence on the other leg and coordinate the breath with the movement. Place a blanket under your knees for extra cushioning and support to the knee joints.
 
Advanced option:
Continuing from step 3, bring your right arm all the way back to reach your right foot. Lift foot higher with your right hand, maintaining in alignment, without turning too much to the right. Keep you back straight and you can slightly lift your neck higher.
 
 
Physical benefits:
Strengthens the legs
Improves flexibility to the spine
Stretches the legs and back
Strengthens the arms
Improves balance of the body
Tones the abdomen
 
Mental benefits:
Energising
Confidence booster
Improves concentration and focus
Releases nervous tension and feeling of stress
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Lower back injury
Knee injury
Weak wrists (stand on fists instead of hands)