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Tiger Pose (Vyaghrasana)

is an Indian translation for Tiger pose. This is called so as it simulates the stretching movement made by a tiger as it wakes up from deep sleep. You can learn this asana as below:

Routine Benefits
Breathing Pattern Consciousness


  • This is the most important asana for females among Vajrasana series.
  • Get in Vajrasana pose.
  • Set yourself in the cat stretch pose.
  • Maintain equal distance between the knees and hands.
  • Hold the arms straight and keep the eyes open.
  • This is the primary position.
  • Inhale deep.
  • Slowly raise the right leg towards the back when it gets parallel to the back.
  • Then raise the lower knee and bring it towards the head.
  • Turn the neck towards the back.
  • The sole gets towards the back.
  • Balance the body in this pose.
  • Keep the eyes open and bring the consciousness between the eyebrow centers.
  • Place any soft matter if you realize any knee pain.
  • Exhale and bend down the neck and the right knee.
  • Bring the right knee between the arms and attempt to touch the nose.
  • Raise the back upwards.
  • Hold yourself in this pose for a while.
  • Place back the leg near the knee and straighten the neck.
  • Similarly repeat this with the left leg and complete the cycle.
  • Initially practice this five times and slowly increase it.

Breathing Patterns:

  • Inhale when you raise the leg from behind towards the back.
  • Exhale out when you touch the leg with the nose.


  • Physical - on the breathing and physical movement.
  • Spiritual - on Svadhishthan Chakra.


  • Tones the spinal nerves.
  • Relaxes the sciatic nerves.
  • Relives sciatica.
  • Loosens up the legs.
  • Tones up the vaginal passage after the child delivery.
  • Stretches the abdominal muscles.
  • Promotes digestion.
  • Stimulates blood circulation.
  • Reduces weight from the hips and thigh.
Related Products
Yoga Mats
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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