Vyaghrasana: Tiger Pose
ADJUSTMENTSÂ Â | Â Â BENEFITS Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â 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
Parivrtta Ardha Chandrasana: Revolved Half Moon
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Parivrtta ardha chandrasana (PAHR-ee-VREE-tah ARD-uh chan-DRAHS-uh-nuh) requires balance, focus, strength, and flexibility. Maintaining the posture requires balancing energy in the legs and arms, the upper body and the lower. Revolved half moon pose evokes the cooling, rejuvenating qualities of the moon.
Philosophy + Origin
The state of the moon can influence an individual’s state of being. On full moon days, for example, you might feel headstrong and overly ambitious. New moon days can leave you feeling unmotivated. These extremes balance out as the moon makes its way from new to full. Revolved half moon pose asks practitioners to find balance by equally using the arms, legs, upper body, and lower body. When found, this physical equanimity brings mental balance, which can lead to discovering the “sweet spot” in all aspects of life.
