Vyaghrasana (tiger pose):-
Move into marjari-asana and look forward.
The hands should be placed directly below the shoulders.
Relax the whole body.
Straighten the right leg, stretching it up and back.
Bend the right knee and point the toes towards the head.
Look up and try to touch the toes to 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 backup and bend the head down.
The right foot should not touch the floor.
Press the knee against the chest and touch the nose to the knee. The spine should be convex.
Fix the eyes on the knee 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 swinging movements.
Repeat with the other leg.
Inhale while stretching the leg backward.
Retain while bending the knee.
Exhale while swinging the knee to the chest.
Perform this asana 5 times with each leg.
Physical – on the movement synchronised with the breath.
Spiritual – on swadhisthana chakra.
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. It tones the female reproductive organs and is especially beneficial for women after childbirth and those who have given birth to many children. It stretches the abdominal muscles, promotes digestion and stimulates blood circulation. Reduces weight from the hips and thighs.
This asana is so called because it emulates the stretching movement made by a tiger as it wakes up from deep sleep.