Vyaghrasana is a yoga pose that is performed in forwarding banding. It is a very simple yoga asana while doing this asana, the shape of a body becomes like a Tiger, due to this call it Tiger pose. This particular type of posture is beneficial for women to reduce back pain. that’s why as a result, the tiger pose is a little more popular with the female.

Vyaghrasana Meaning

The Sanskrit name Vyaghrasana is derived from two Sanskrit words, the first word Vyaghra means “Tiger” and the second word Asana, which means “yoga posture”. Vyaghrasana is widely known as Tiger Pose in English.

Vyagharasana Yoga Asana is one of the popular yoga postures among the 84 asanas taught by Lord Shiva and is also an important pose of Hatha Yoga.

In Tiger Pose Yoga, when a tiger wakes up from sleep and stretches with its front legs to refresh the body, we follow the same way in this asana.

With this yoga posture, you can get rid of many problems. Its regular practice makes your spine stronger. There is a good exercise of the waist muscles and spinal cord. Which relieves the problem of back pain.

However, this yoga has proved to be most beneficial for people doing easy desk jobs who have constant pain in the lower back.

According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep a 3-5 hour gap between your practice and meal.

Tiger Pose is an excellent asana relatively easy to perform and can be done by all, from child to young. This asana must be practiced with the other yoga asanas. Let us look at how to do the Tiger pose as well as different steps to change it up.

How to Do Tiger Pose (Vyaghrasana)

  • To come to Tiger Pose, First of all, you need to sit in Vajrasana Position on the yoga mat.
  • Now stand on both your knees and raise both your hands forward to shoulder height.
  • After this come to Cat Pose. Place both palms one to two feet ahead of the knees in front and position the bodyweight on the hands and knees.
  • Now look in front and give rest to your body.
  • Bend the right leg from the knee, bring its knee under the torso and keep the toes of the right foot parallel to the left knee, on the floor.
  • Now lift your back up and lower the head towards the knee so that the nose (or forehead) and the knee touch.
  • Straighten your right leg back, then lift it up and inhale while raising your head to look at the ceiling. During this, bend your back down.
  • Pause here and hold your breath for a few seconds.
  • After this, bring the head back downwards and again bend the right leg and touch the head. In this case, you have to exhale.
  • In this way, repeat this process with the right foot three to five times. Then repeat with the left foot.
  • Do this at least 5to 7 times per foot.

Preparatory Pose

Health benefits of Vyaghrasana (Tiger pose)

There are many mental and physical benefits of this asana, including reducing stress, improving focus, opening hips, reducing negative emotions and weight, activating creativity, and leaving emotions. With more of its practices, we can get positive results on many diseases.

  • Tiger pose is a fantastic simple way to spread our body’s hamstrings, hip flexors and quadriceps.and also helping prepare the body for deeper stretches. The open hip can help to simplify other yoga.
  • When doing this asana regularly it can be beneficial in strengthening the spine by pulling back muscles as well as loosens up the intervertebral joints, and also removing spinal pressure.
  • By regularly doing Vyaghrasana, it keeps your body healthy externally. Apart from this, it can also activate and stimulate your internal organs.
  • This yoga practice stretches all the muscles in general and facial muscles in particular and at the same time enhances the effect of blood. And this way adds beauty to your beauty.
  • This asana stimulates the Svadisthana that promotes creativity. This chakra is associated with wellness, abundance, and pleasure.
  • It also actives the Visuddha Chakra that is associated with knowledge and communication. It also promotes the seeking of truth and wisdom.
  • Tiger pose should be done to keep the digestive system running smoothly. If you have stomach related problems like gas , Acidity Reflux, and stomach pain, etc. then it will more effective.
  • This asana also helps in sexual disorders, tones and invigorates the muscles in this area and especially strengthens the uterus.
  • With regular practice, the extra fat around the hips, thighs, abdomen and waist is reduced as well as burns the post-delivery or belly fat.

Precautions & Contraindications

  • People with an injury or pain in neck and lower back do not try to do this asana.
  • Women should not do tiger yoga pose during pregnancy.
  • If you have problems with high blood pressure, heart disease, hernia, peptic ulcer, etc., do not do this asana.
  • Do not do this asana if you are upset with the slip disc.
  • You should practice this asana under the guidance of a certified yoga teacher.


Vyagharasana is the perfect choice among yoga asanas to challenge yourself systematically. This pose tests the flexibility of the chest, shoulders, hips, thighs, and muscles. This asana can improve joint mobility and tone the back muscles to a great extent.

A sense of balance, the proper focus, and regular breathing should be given to master this asana.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional