Vyaghrasana (tiger pose)

• Assume the starting position for marjari-asana and look forward.
• Relax the whole body.
• Arching the back downwards, straighten the right leg, stretching it up and back.
• Bend the right knee.
• Look up and bring the toes towards the back of the head.
• Hold the breath for a few seconds in this position.
• Straighten the right leg, bend the knee and swing the leg under the hips.
• Simultaneously, arch the back up and bend the head down, bringing the knee towards the nose.
• The right foot should not touch the floor.
• The thigh presses against the chest.
• Hold for a few seconds while retaining the breath outside.
• Move the foot straight back and again stretch the leg.
• Bend the knee and continue with the slow movements.
• After practising on one side, relax in marjar-asana.
• Repeat with the other leg.

Breathing:  Inhale while stretching the leg backward.
Retain in the final position.
Exhale while swinging the knee to the chest.

Duration:  Perform this asana 5 times with each leg.

Awareness:  Physical - on the forward and backward stretching of the spine and legs, and on the alternate compression and stretching of the abdomen and chest. Be aware of the balance, and the movement synchronized with the breath. Spiritual - on swadhisthana chakra.

Benefits:  This asana exercises and loosens the back by bending it alternately in both directions and tones the spinal nerves.
It relaxes the sciatic nerves, relieving sciatica, and loosens up the legs and hip joints. It tones the female organs and is especially beneficial for women after child­ birth and those who have given birth to many children. It stretches the abdominal muscles, promotes digestion and stimulates blood circulation. Weight is reduced from the hips and thighs.

Note:  This asana is so called because it emulates the stretching movement made by a tiger.