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Backbend Asana · Beginner (Level 1) · Catalog #800417

Vyaghrasana Tiger Vyaghrasana

The tiger pose, arching and rounding on all fours while one leg extends and draws in.

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Vyaghrasana Tiger (Vyaghrasana) — Backbend Yoga Posture Illustration

Vyaghrasana Tiger (Vyaghrasana) — Backbend posture targeting Lower Back, Glutes, Hip Flexors · With the breath breath · Varies drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Vyaghrasana
Posture Family
Backbend
Difficulty
Beginner (Level 1)
Recommended Hold
45 seconds
Breath Pattern
With the breath
Drishti (Gaze)
Varies
Target Muscles
Lower Back, Glutes, Hip Flexors
Energy Expenditure
2.8 METs

Alignment, Breath & Drishti Cues for Vyaghrasana Tiger

Vyaghrasana Tiger (Vyaghrasana) belongs to the Backbend posture family and engages the Lower Back, Glutes, Hip Flexors at an intensity of approximately 2.8 METs. The tiger pose, arching and rounding on all fours while one leg extends and draws in.

  • Breath Rhythm: Maintain With the breath throughout the 45-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Varies to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Lower Back, Glutes, Hip Flexors.
  • Minimum Recommended Age: 3 years (36 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 45 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury

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