Vyaghrasana

Tiger Pose

There are many variations to the basic pose.  The simplest version is to come onto all fours, hips over knees, shoulders over wrist.  Lift L leg up and contracting the abs, bringing head down, pull L knee toward head.

Another, more well known version is to extend L leg back and up, lifting chest and head up.  This is much like an extended version of Cat-Cow or Bitilasana-Marjasana.

You can take it to a more extended stretch by  lifting L leg up behind, keeping knee bent, turn toes of R foot under, and reach back with R hand to grab L ankle.  Push foot away by using hamstrings, this lifts and opens the chest, stretches the quadriceps/thighs.  It feels like a kneeling Dancer Pose, or Natarajasana.  You can also do the pose by coming down onto the L forearm while you reach the R hand back to grab.

One last version is to reach back by rotating R arm up and overhead, so elbow points toward the sky, instead of reaching straight back.

Maintain a strong Drishti-Focus at eye level, or  if your balance is jepardized, look down at L hand.

Of course change sides, and notice the difference between the two.

Health Notes: Eka Hasta Vyaghrasana stimulates circulation of blood, promoting digestion, stretching abs, and lengthening quads when ankle is held.  It softens Sciatic nerve, tones kidneys, and endocrine/adrenals, promoting greater energy.