Vyaghara = Tiger, Asana = Pose or Posture

This pose resembles stretching the body by a tiger when it wakes up from sleep. This pose exercises the entire spine from top to bottom. It is a great way to awaken the body in the morning as sciatic nerves are relaxed. If the nature of your job is sitting the whole day in a chair/table, then  practice Vyaghrasana often,  it will relax your muscles and loosen the spine, hip and leg joints. Those who are having any pain on the knees, please support your both knees with a small towel.

Steps

1. First, come to the sitting stithi pose and take a deep breath 2 times.
2. Now go to tabletop pose, keep your hands and shoulders in a straight line from the ground and your hands are shoulder width apart, your knees and your hip should also be parallel from the ground.
3. There are four steps that you do when practicing vyaghrasana, first, inhale, take your left leg and stretch it in a straight line behind you, keep the toes pointing back.
4. Two,  bend your leg from the knee and point the toes towards the head. Look up. Your sole should face towards your back and your thighs up. If it is possible, you may touch your head with your feet. Hold the breath for a few seconds in this position.
5. Three, bring your leg back in a straight line parallel to the ground.
6. Four, bring your knee between the arms. Raise your back upwards and try to touch the forehead with the knee to make sure the toe should not touch the flour.
7. Repeat the process two more times.
8. Next, go to the table top again to its initial position and the neck to normal level facing straight. Repeat the same steps on the other leg for 3 times.
9. Once you have completed the steps,  relax your back, hands, neck and shoulder in the Sasangasana.

Benefits

1. Vyaghrasana tones the spinal nerves, relaxes the sciatic nerves and relieves sciatica.
2. Regular practice of this pose loosens up the legs, hips, back joints, stretches the abdominal muscles and reduces the weight from hips and thighs.
3. It strengthens the core body and stimulates the nervous, lymphatic and reproductive systems.
4. Tones up the vaginal passage after the child delivery and helps you bring your abdomen to its original position.