Tiger Pose

Instructions

1. 1Begin on all fours with wrists directly under shoulders and knees under hips, spine in a neutral position.
2. 2Inhale as you lift the right leg behind you, extending it parallel to the floor or slightly higher.
3. 3Simultaneously lift the left arm forward, reaching through the fingertips to lengthen the opposite diagonal.
4. 4Draw the navel gently toward the spine to stabilize the core and prevent the lower back from arching.
5. 5Hold for 3 to 5 breaths, keeping the hips level and the gaze softly down at the mat.
6. 6Exhale as you bring the right knee and left elbow to meet under the belly, rounding the spine.
7. 7Return to the starting position and repeat on the opposite side.

Contraindications & precautions

• ⚠Wrist pain or carpal tunnel syndrome — practice on fists or use yoga wedges under the wrists to reduce joint extension.
• ⚠Knee injury or bursitis — pad the knees generously with a folded blanket and avoid if pain persists despite modification.
• ⚠Acute lower back pain or lumbar instability — prioritize core engagement over leg height and avoid any hyperextension of the lumbar spine.