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Tiger Pose
Dynamic yoga pose on all fours that stretches and strengthens the spine, core, glutes, and hamstrings to improve flexibility, balance, and spinal mobility; alternates leg extension and knee tuck.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lower Back
Secondary Muscles
Obliques, Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
8/10Erector Spinae
Glutes
7/10Glute Max, Glute Medius
Abs
7/10Rectus Abdominis, Transverse Abdominis
Hamstrings
6/10Biceps Femoris
Obliques
5/10External Obliques
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
5-10 reps
Rest Between Sets
20-40 seconds
How to Perform
Start on hands and knees in tabletop position with wrists under shoulders and knees under hips on a yoga mat.
- Inhale and lift right leg back with knee bent, sole toward ceiling, while arching spine and lifting head.
- Exhale and draw right knee toward nose, rounding spine and tucking chin.
- Repeat flow 3-5 times per side, synchronizing with breath.
- Lower knee to floor to release.
- Switch to left leg and repeat sequence.
Coaching Tips
Form Cues
- Keep wrists aligned under shoulders
- Maintain neutral head on extension
- Engage core to support spine
- Breathe steadily with movement
- Align hips level
- Spread fingers for stability
Breathing
Inhale to extend leg and arch spine; exhale to tuck knee and round spine; brace core throughout.
Tempo
3-0-3
Range of Motion
Extend leg until parallel to floor or higher if balanced; tuck knee to touch forehead without straining neck.
Safety
Safety Notes
- Avoid if acute knee, wrist, hip, neck, or spine injuries
- Modify for pregnancy with guidance
- Use padding under knees if sensitive
- Skip if vertigo or high blood pressure
- Ease out if pain occurs
- Support wrists with blocks if needed
Spotting
No spotting required; practice in open space with self-awareness.
Common Mistakes
- Overarching lower back
- Collapsing shoulders
- Rushing without breath sync
- Hyperextending knee in leg lift
- Uneven weight distribution
- Straining neck by forcing gaze
When to Avoid
- Knee injuries
- Wrist injuries
- Hip injuries
- Neck injuries
- Spine injuries
- Carpal tunnel syndrome
- Acute arthritis
- Vertigo
- High blood pressure
- Pregnancy without modification
Flexibility Needed
- Shoulder mobility for weight support
- Ankle dorsiflexion
- Hip flexion
- Spinal flexion and extension
Build Up First
- Familiarity with tabletop pose
- Basic breath coordination
- Core engagement basics
Also known as
Vyaghrasana, Tiger Stretch
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