Tiger Pose (Vyaghrasana) is a kneeling yoga pose where you start on hands and knees and simultaneously extend one arm forward and the opposite leg backward into a long stretch, then can flow into pulling the leg toward the head for a deeper backbend. It builds balance, glute engagement, and posterior chain flexibility.
Muscle Group
Back, Glutes, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds glute and lower-back engagement
- Stretches the hip flexors and quads (deep version)
- Improves balance and coordination
- Strengthens the core
- Foundational yoga balance pose
- No equipment needed
How to perform
- Start on hands and knees in tabletop position. Hands under shoulders, knees under hips.
- Brace your core. Reach your right arm forward.
- Simultaneously extend your left leg straight back behind you, parallel to the floor.
- Form a straight line from your right fingertips to your left toes.
- Squeeze your left glute. Hold for 3 to 5 breaths.
- For deeper Tiger: bend your left knee and reach back with your right hand to grasp the left foot, pulling it toward your head.
- Return to tabletop and switch sides.
- Move slowly with breath control.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Lower Back
Primary
Quadriceps
Primary