Tiger Pose: Tiger pose is a pose which is done by starting in a Cat Cow pose and lifting a leg up then grabbing it with one of your hands and balancing with another leg and hand. Tiger pose is known as Vyaghrasana in Sanskrit where Vyaghra means "Tiger" and asana means "position". This pose is named as tiger pose because it reflects the stretch done by a tiger when it wakes up.  

Preparatory Poses for Tiger Pose

To do tiger pose, you must have proper shoulder, hips and spine flexibility and proper balance as well. So, here are some poses that fulfill the above requirements;

Cobra Pose

How it helps to do Tiger Pose:

By stretching and strengthening the spine, thighs, arms and shoulders.


  1. Use wall or place block under your stomach for support.
  2. You can also try sphinx pose as an alternative as if you don't feel comfortable in this pose.

Contraindications: Back or neck problem and pregnancy.

Bow Pose

How it helps to do Tiger Pose:

By stretching back, arms, chest, hips, groins and ankles and also strengthening back arms and legs.


  1. If your can't hold your foot with your hands get a strap and wrap it around legs hold the strap with your hands instead of holding the foot.
  2. If you want to support your stomach you can place a block or blanket below it.

Contraindications: Blood pressure, migraine, insomnia, pregnancy and injury of back or neck.

Cow Face Arms

How it helps to do Tiger pose:

By stretching the shoulders and opening the chest.


  1. If you have tight shoulders you may not be able to grasp your fingers so get a strap and hold its sides with your hands.

Contraindications: Injury at shoulders or arms.

Cat Cow Pose

How it helps to do Tiger Pose:

By stretching shoulders, spine, back, chest and neck.

Contraindications: Injury at shoulders and knees and weak wrists.

Bird Dog Pose

How it helps to do Tiger Pose:

By stretching and strengthening hamstrings, quadriceps and core, improving balance and acting as a base for tiger pose.


  1. If you can't maintain your balance support your hands with the help of wall or ball.

Contraindications: Injury at knee, shoulders and hips.

Bound Tiger

How it helps to do Tiger Pose:

By acting as a variation of Tiger Pose due to which one can stretch all the muscles used in Tiger pose.

Contraindications: Sciatica, slipped disc and injury at knees, hips, wrists and shoulders.

Steps to do Tiger Pose

Step 1: Start in cat cow pose.

Step 2: Bend one of your leg and bring it towards the back of the head.

Step 3: Grab your toe with the hand of another side and balance with other hand and leg.

Step 4: Rotate your arm and lift your arm and leg as high as you can.

Benefits of Tiger Pose

  1. Stretches the back muscles, spine, hip and arms.
  2. Stretches the abdominal muscles.
  3. Tones digestive system.
  4. Stimulates the nervous and reproductive system.
  5. Relieves anxiety and depression.


  • Injury to back, hips, shoulders or knees.
  • Slipped disc


  1. To avoid pain in the knees place a blanket below it
  2. If you cannot hold your legs properle, wrap a strap around your leg and hold the strap with your hands.
  3. You can look forward instead of facing the ceiling until you find balance.
  4. If you are a beginner you can practice bound tiger pose as an alternative pose for raised tiger pose.