Vyaghrasana: Tiger Pose
ADJUSTMENTSÂ Â | Â Â BENEFITS Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
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:
- Begin in table top pose in the center of your mat, with hips directly over knees and shoulders over wrists.
- Keep your gaze down, neck in a neutral position.
- Shift your weight to your left hand and slowly extend your right hand forward, thumb toward the ceiling.
- Lift your naval up away from the ground and extend your right leg behind you, starting with toes touching the ground.
- Gently lift your right toes off the ground, extending the ball mound of your foot behind you.
- Draw your shoulder blades down your back and keep your hips level.
- 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:
- Plank pose | Phalakasana
- Tree pose | Vrksasana
- Camel pose | Ustrasana
COUNTER POSES:
- Childs pose | Balasana
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
Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.
About the Author
Natarajasana: Lord of the Dance Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Natarajasana (not-ah-raj-AHS-anna) is a physically challenging, beautiful pose that requires flexibility in the spine, legs, and hips. To practice the pose, use a thoughtful sequence filled with plenty of preparatory poses in order to make sure your body – and mind – are adequately prepared. Regular practice will help develop strong mental fortitude and determined concentration.
Philosophy + Origin
A physical embodiment of King Nataraja, a form of the lord Shiva, lord of the dance pose (also referred to as king dancer pose) is a tribute to this powerful god of destruction. Embracing destruction and even death as part of the cycle of change and growth, this pose is a helpful reminder that no good can exist without evil, no birth without death.
In most depictions of King Nataraja, he is standing on one leg (hence the shape of the pose), gazing over the head of a small dwarf, whose presence represents ignorance. In this way, lord of the dance pose encourages our consciousness to elevate above ignorance, above the common thoughts and misunderstandings that cloud our view. The balance that comes from the pose awakens our understanding that clarity brings steadiness.
