Vyaghrasana or Tiger Pose resembles the stretching of a tiger after it has woken up. It is a powerful pose that assists in making the body more flexible and powerful whilst maintaining the concentration of the mind. It enhances spiritual consciousness and mental concentration. Regular practice of vyaghrasana benefits the spine by improving flexibility and strengthening back muscles. You can also add standing tiger pose to your practice to get strength, flexibility, and mindfulness.
Steps to Perform Vyaghrasana (Tiger Pose)
The following are the steps to perform Vyaghrasana:-
- Starting Position: Begin with a position with the wrists being below the shoulders and the knees below the hips in the form of all fours. Keep yourself straight and stare at your feet.
- Movement of Inhalation: When breathing in straight back bring the right leg up in the air, bring up the head and face forward. To enhance the stretch, curve your back slightly.
- Exhaling Movement: When exhaling, pull your knee to your nose, curve your back and squeeze your chin to your chest as a tiger would.
- Flowing Between Movements: Repeat this movement several times, then switch the technique, so on the left side repeat again with the left leg.
- Repetitions: Repeat the movement 3-5 times on each side, moving with the breath to move smoothly.
Precautions to Maintain
- Do not attempt it if you have back, neck, shoulder, or hip injuries.
- Do not use it in case of cervical problems because this might aggravate the issue. You should be more careful especially when you practice the standing tiger pose.
- In case you have an abdominal infection, this pose exerts pressure on your belly and can worsen it.
- It is contraindicated in case you have spondylitis which is inflammation of the spine and is painful.
- It is not safe in pregnancy since it would lead to complications.
- This position should not be done in case of a hernia
- Ask your doctor prior to practice whether you have heart problems.
- You should not take it in case you are feeling dizzy as it can cause you to feel even more dizzy.
- See a doctor or instructor in case of high or low blood pressure or breathing problems.
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Vyaghrasana (Tiger pose): Health Benefits
Vyaghrasana or Tiger Pose is a powerful yoga pose that enhances strength, flexibility, and general health. The tiger pose in yoga helps release lower back tension and energizes the body. The name is a combination of words in Sanskrit which mean tiger and pose. The posture is similar to the one where a tiger stretches and it is effective in enhancing flexibility, spinal health, and vitality.
1. Improves Spinal Health and Flexibility
The posture prolongs the spine and maintains its flexibility. It tightens muscles in the spine and helps to stop back pain and stiffness. Posture issues can be corrected by exercising on a regular basis and maintaining a healthy spine.
2. Promotes Digestive Health
The soft rubbing of the stomach helps digestion and metabolism. It has the ability to treat bowel regularity, bloating and constipation. Gut health can be improved by regular practice. Practicing the tiger posture enhances blood flow and tones the core.
3. Makes the Abdomen firmer and the Core stronger
The pose engages muscles of the core, which strengthen the lower back and the abdomen. It tightens the mid section and trims fat around the waist. Raising and straightening of the leg involves the use of obliques to have a more powerful core.
4. Improves Co-ordination and Balancing abilities
It is coordinated and focused on balancing on one leg, stretching the other and curving the back. It enhances general stability, balance and muscular control, and is useful to athletes, dancers and all those who would like to have a better posture and agility. You can go through our website to learn about more yoga poses that improve body balance.
5. Raises Circulation and Vitality
The movement of the joints in this pose assists the circulation of blood in the body and provides more oxygen to the body. This has the ability to stimulate energy, decrease fatigue and make you feel refreshed. It also removes tensions and rigidity. Performing Vyaghrasana daily develops spinal agility and relieves stiffness.
6. Strengthens Limbs
One needs to have some strength in arms and legs, particularly the leg that is supporting the posture of the tiger. It develops the hamstring, calf and quadriceps strength as well as arms strength. This is beneficial for football players and any person who wants to enhance his or her physical fitness.
7. Activates the Nervous System and relieves Stress
The slow pace of the movements and a regulated breathing relax the nervous system reducing stress and anxiety. It assists in alleviating psychological stress, enhancing concentration and inducing relaxation. It comes in handy when one is under stress or mentally exhausted.
8. Enhances the Lung Function and Capacity
As part of the pose, the chest is enlarged and contracted, which enhances lung capacity and efficiency of breathing. It assists individuals with mild respiratory troubles, prompting individuals to breathe more profoundly and with greater oxygen intake.
9. Increases Hip Flexibility
Raising and bending the leg will always enhance flexibility and mobility of the hips joint. It can aid tight-hipped persons, make them less stiff, and enhance the general range of movement. With the help of regular practice, you may avoid hip issues in old age. The tiger pose improves posture and activates the digestive system.
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Final Thoughts
Vyaghrasana is a mild and yet effective yoga pose. Standing tiger pose is also naturally good in numerous ways. These are enhanced spinal flexibility, solid core muscles, digestions and relief to stress.
The act of incorporating tiger pose yoga into your day-to-day yoga can be beneficial in many aspects to your overall well-being physically, mentally, and emotionally. Vyaghrasana is good to all. It assists in enhancing power, flexibility, and power equilibrium. It applies both to people who are new to yoga and those who have been practicing yoga all their lives.
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