Himalayan Yoga Academy

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VYAGHRASANA ( Tiger pose )

4 Jan 2022 HYN Himalayan Yoga Academy


Vyaghrasana ( Tiger pose ) :

Vyaghrasana is the Sanskrit word when translated into English means Tiger Pose. This pose resembles stretching the body by a tiger when it wakes up from sleep. By stretching and contracting the spine, this pose loosens the spine, hip and leg joints, and tones the spinal nerves. When you practice Vyaghrasana, you will massage your lower muscles and the organs responsible for digestion, elimination and reproduction; and strengthen the muscles in these areas.

Steps of Vyaghrasana ( Tiger pose ) :

  • Assume the starting position for marjari-asana and look forward.
  • Relax the whole body.
  • Arching the back downwards, straighten the right leg, stretching it up and back.
  • Bend the right knee.
  • Look up and bring the toes towards the back of the head.
  • Hold the breath for a few seconds in this position.
  • Straighten the right leg, bend the knee and awing the leg under the hips.
  • Simultaneously, arch the back up and bend the head down, bringing the knee towards the nose.
  • The right foot should not touch the floor.
  • The thigh presses against the chest.
  • Hold for a few seconds while retaining the breath outside.
  • Move the foot straight back and again stretch the leg.
  • Bend the knee and continue with the slow swinging movements.
  • After practicing on one side, relax in marjari-asana.
  • Repeat with the other leg.

Breathing: Inhale while stretching the leg backward. Retain in the final position. Exhale while swinging the knee to the chest.

Duration: Perform this asana 5 times with each leg.

Awareness: Physical- on the forward and backward stretching of the spine and legs, and on the alternate compression and stretching of the abdomen and chest. Be aware of the balance, and the movement synchronized with the breath. Spiritual- on swadhisthana chakra.

Benefits: This asana exercises and loosens the back by bending it alternately in both directions and tones the spinal nerves. It relaxes the sciatic nerves, relieving sciatica, and loosens up the legs and hip joints. It tones the female reproductive birth and those who have given birth to many children thats why Post-pregnancy women should regularly practice Vyaghrasana to tone the reproductive organs and abdominal muscle. It stretches the abdominal muscles, promotes digestion and stimulates blood circulation. Weight is reduced from the hips and thighs.

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