Vyaghrasana: Tiger Pose

TigerPose_StephSchwartz

Vyaghrasana is a great core-strengthening pose in preparation for your practice. Lift your belly and hover opposite arm and leg to feel the foundational core strengthening for balancing and back bending poses.

ADJUSTMENTS/MODIFICATIONS:

  • Blanket: For tender knees, place a blanket on the ground to add extra cushion.
  • Wrist adjustment: For tender wrists, place your fist on the ground rather than a flat palm.
  • Balance challenge: Lift and extend the corresponding arm and leg rather than the opposite.

STEP-BY-STEP:

  1. Begin in table top pose in the center of your mat, with hips directly over knees and shoulders over wrists.
  2. Keep your gaze down, neck in a neutral position.
  3. Shift your weight to your left hand and slowly extend your right hand forward, thumb toward the ceiling.
  4. Lift your naval up away from the ground and extend your right leg behind you, starting with toes touching the ground.
  5. Gently lift your right toes off the ground, extending the ball mound of your foot behind you.
  6. Draw your shoulder blades down your back and keep your hips level.
  7. Hold for 3-5 breaths then return to table top. Repeat on the other side.

PREPARATORY POSES:

  • Table pose | Bharmanasana
  • Cat pose | Marjarasana
  • Cow pose | Bitilasana

SEQUENTIAL POSES:

COUNTER POSES:

SANSKRIT:

  • Vyaghra = tiger
  • Asana = pose

PHYSICAL BENEFITS:

  • Stabilizes core muscles
  • Prepares the body for backbends
  • Can help improve balance

ENERGETIC BENEFITS:

  • Can help improve mental focus
  • Thought to engage the solar plexus chakra


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Setu Bandhasana: Bridge Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Setu bandhasana (SET-too bahn-DAH-sa-na) provides a great stretch for the chest, hip flexors, and spine. Practice this pose to strengthen your legs and glutes or as a gentle inversion to calm your mind.

Philosophy + Origin

Like some other yoga poses, the name for bridge pose comes from its physical shape. The bridge pose is also a reminder of the opportunity to cross over from one place to another. The bridge is a connection between two different places, which can be physical, spiritual, or psychological. By forming a bridge with your body, you create a structure that invites transformation, one that can get you from where you are to where you want to be.

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