Tiger Pose is a hands-and-knees balance that may involve moving one leg behind the body. Keep the range modest, use a wall or chair for support if needed, and do not force a backbend or lift the leg high.
What is Tiger Pose?
Vyaghrasana is taught in different ways, often from a hands-and-knees position with a leg moving backward. The leg lift and spinal movement can be separated and kept small.
How do you explore a supported movement?
Use padding under the knees and keep the gaze down.
- Begin in a stable Box Pose with hands and knees supported.
- Slide one foot backward along the floor while keeping the torso quiet.
- Return the knee beneath the hip, then repeat on the other side.
- If stable and comfortable, float the foot slightly; keep the pelvis level and the breath easy.
- Lower the foot before changing sides or leaving the position.
How can you modify Tiger Pose?
Keep the toes on the floor, reduce the range, or practice standing with hands on a chair and one foot sliding back. Leave out any head or back extension.
When should you stop or modify?
Stop for wrist, knee, back, or shoulder pain, numbness, or loss of balance. This draft awaits teacher review.
Common question: How high should I lift the leg?
Only a small distance, if at all. The floor-slide version is a useful starting point.
References and further reading
These references provide general context. They do not validate every cue on this page or replace instruction from a qualified teacher.
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.