Vyaghrasana: Tiger Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Vyaghrasana is a great core-strengthening pose in preparation for your practice. Lift your belly and hover opposite arm and leg to feel the foundational core strengthening for balancing and back bending poses.
ADJUSTMENTS/MODIFICATIONS:
- Blanket: For tender knees, place a blanket on the ground to add extra cushion.
- Wrist adjustment: For tender wrists, place your fist on the ground rather than a flat palm.
- Balance challenge: Lift and extend the corresponding arm and leg rather than the opposite.
STEP-BY-STEP:
- Begin in table top pose in the center of your mat, with hips directly over knees and shoulders over wrists.
- Keep your gaze down, neck in a neutral position.
- Shift your weight to your left hand and slowly extend your right hand forward, thumb toward the ceiling.
- Lift your naval up away from the ground and extend your right leg behind you, starting with toes touching the ground.
- Gently lift your right toes off the ground, extending the ball mound of your foot behind you.
- Draw your shoulder blades down your back and keep your hips level.
- Hold for 3-5 breaths then return to table top. Repeat on the other side.
PREPARATORY POSES:
- Table pose | Bharmanasana
- Cat pose | Marjarasana
- Cow pose | Bitilasana
SEQUENTIAL POSES:
- Plank pose | Phalakasana
- Tree pose | Vrksasana
- Camel pose | Ustrasana
COUNTER POSES:
- Childs pose | Balasana
SANSKRIT:
- Vyaghra = tiger
- Asana = pose
PHYSICAL BENEFITS:
- Stabilizes core muscles
- Prepares the body for backbends
- Can help improve balance
ENERGETIC BENEFITS:
- Can help improve mental focus
- Thought to engage the solar plexus chakra
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About the Author
Ardha Uttanasana: Half Standing Forward Bend
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
An effective stretch for your hamstrings and calves ardha uttanasana (ARE-dah OOT-tan-AHS-anna), is often used during vinyasa sequences to connect the breath as you flow from one posture to the next.
Philosophy + Origin
One of the reasons ardha uttanasana is used so much in vinyasa yoga classes is that it positions the body for chaturanga dandasana. Because it engages the navel and core, it’s a powerful pose for warming up the body, which is why it’s included in warm-up sequences. Despite its sometimes transitory nature, the pose also engages the navel chakra (manipura), which can bring the practitioner increased confidence and willpower.
