vyaghra (tiger) + asana (pose)
Tiger Pose is a Beginner-level core-strengthening pose that will hone your mindful fierceness on (& maybe off) the mat. Releasing your inner tiger with an outer tiger is a fabulous way to prepare your body for backbends, or to address your wobbly-balancing issues. Ensure that you´ve warmed up your shoulders, hips, & spine with some Cat Cows, & Locust &/or Cobra Pose & then follow up with rounds of Tiger Pose/Table Top/Knee-to-Nose, & then Down Dog, & Child´s Pose. You can up your Tiger a notch by reaching back to clasp your raised bent leg or by making it dynamic by bringing the knee of your bent leg towards your nose or elbows. Don´t worry: there are modifications that you can make if your tiger is more of a feisty cub, but whether you express the pose with alternating limbs extended or with a clasped raised bent (Tiger Pose Variation 1) leg, you´ll earn your stripes with a resounding roar! 🐯
Benefits:
strengthens & stabilizes the core muscles, & the muscles in the arms, knees, & thighs
helps improve balance
loosens up the hips joints, enhancing flexibility in the hips
tones the hips & thighs
relieves stress & tension in the lower back
alleviates sciatica by relaxing the sciatic nerves
improves the digestive system
stimulates the nervous, lymphatic,& reproductive systems
prepares your body for backbends
helps improve mental focus
is often used after childbirth for toning up the birth canal.
Remember: to engage your thighs for added stability & to arch your back as if you were in Cow Pose. Your weight should be evenly distributed between your 2 hands & your supporting foot.
Props: a folded blanket placed under your knees will protect them from pressure & stress. You can also use the wall to rest your bent or raised against for added support.
Avoid or Modify Tiger Pose if you:
have had a recent back injury/slipped disk
suffer from severe sciatica, or chronic back, hip, or knee pain
have weak wrists (try placing your fist on the ground rather than a flat palm)
are heavily pregnant.
Comments