Tiger Pose Yoga: Benefits, Instructions, Tips and Modifications

Written By Elyce Neuhauser

| Updated on  May 15, 2024
Tiger Pose Yoga: Benefits, Instructions, Tips and Modifications

Tiger Pose Yoga is like a great stretch to welcome the sun. This energetic but capable pose pulls out your inner Tiger! Imagine yourself hiding in the wilderness, ready for life's adventures.

Skill Level= Beginners

Category=Backbend, Hip Opener

In this stance, you can express your wild side and achieve balance. Tiger Pose Yoga lets you connect with your body and soul in a pleasant and accessible way. 

Prepare to unleash your inner Tiger and unleash a powerful thunder as you enter Tiger Yoga Pose! As you sink into Tiger Pose Yoga, feel the vitality coursing through your muscles, arousing your faculties and fortifying your soul.

As you breathe, you'll feel grounded and centered, like a tiger in its natural habitat. So let the Yoga Tiger Pose direct you on a journey of quality, adaptability, and internal tranquility.

What is Tiger Pose Yoga?

We call this tiger yoga pose because its similar to the tiger pose. It combines balance, strength, and flexibility, resembling the stretching movement of a tiger.

How to Prepare for Tiger Pose Yoga

Follow these steps to prepare your body for the tiger pose

·         Warm-up

·         Core Activation

·         Hip Flexor Stretching

·         Shoulder Mobility

·         Breathing Awareness

Warm-Up Exercises for Tiger Pose Yoga

Here are some warm-up exercises you can incorporate:

·         Cat-Cow Stretch

·         Child's Pose

·         Downward-Facing Dog

·         Low Lunge with a Twist

·         Hip Circles

How to Perform Tiger Pose Yoga

Start in a tabletop position on hands and knees, with wrists specifically beneath shoulders and knees beneath hips.

Breathe profoundly, lock in the center, and amplify the correct leg straight behind you.

At the same time, reach the cleared-out arm forward, amplifying it parallel to the floor.

Keep the look forward and the neck in line with the spine to preserve adjustment.

Hold the posture for 3-5 breaths, keeping up consistent breathing.

Take a deep breath as you tenderly release the amplified arm and leg.

Tiger Pose Yoga Benefits

·         The back, shoulders, arms, knees, legs, and glutes strengthen.

·         It makes the chest and hips wider.

·         It helps build your base for more difficult standing poses and improves your balance.

·         It wakes up the muscles in the stomach, which makes digestion better.

·         Eases stress in the lower back, which may help ease pain and tightness in the lower back.

·         It tightens the muscles around the spine, which wakes up the nerves in the spine. This might help you strengthen your back and improve your posture.

·         It may help with sciatica to loosen up the sciatic nerve.

Tiger Pose Yoga Modifications

As this is a kneeling position, you must place a blanket beneath your knees to provide some padding. If your wrists are delicate, you can find it more comfortable to use your fists rather than flat palming. Using your fists in Tiger poses is a great challenge to your balance, it means your balance will depend on your core.

In addition to that, it is an excellent method for resolving pain and strengthening your wrists.

All these possibilities can be tried on your forearms. Some are harder down low, while others are easier. The "level" at which you practice does not affect how deeply you take a pose. Commitment and attention determine yoga progress.

Tips And Tricks:

Balance on your hands instead of keeping your palms flat might help your sore wrists. You can also use this version to make your balance more difficult.

If your wrists hurt during the pose[1], you could also do the exercise on your elbows.

If your knees hurt, put a blanket under them to make them feel better.

Spread your weight evenly between your two arms with the leg still on the ground.

To stay upright in the pose, use the muscles in your thighs.

Safety Precautions

Tiger pose is not recommended for anyone who has had lower back pain or hip, neck, or knee injuries in the prior few months.

Consult a doctor or a trained teacher for back, cervical, or spondylitis.

Avoid Vajrayana during pregnancy.

Heart patients and hernia sufferers should proceed slowly with a trained teacher.


Tiger Pose Yoga offers a dynamic blend of physical, mental, and spiritual benefits, making it a valuable addition to any yoga practice. By mastering Tiger Pose, practitioners can enhance flexibility, strength, balance, and focus while representing the fearless spirit of the Tiger.

Sources (1)