How to Do a One-Handed Tiger Pose in Yoga
Yoga is one of the best forms of exercise in the world as well as a great medical and mental clearing aid. The one-handed tiger pose is an advanced version of the traditional tiger pose. It helps stimulate blood circulation, reduce weight from the hips and thighs, tone the legs and vaginal muscles as well as stretch the abdominal muscles.
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Instructions
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Start in table top pose, on your knees, both hands on the floor directly under your shoulders. Make sure your back is flat and your arms and legs are an equal distance apart. Press your hands into the floor. Slowly lift one hand off the floor and gently press the other side into the mat to establish your balance.
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Keep your eyes focused in front of you, not down at the floor. This will prevent you from having neck pain. If at any time you start to feel a stiff neck then roll your neck in small circles and then resume the pose. Inhale in deeply. Extend your right leg out behind you. Keep it as straight as possible. Hold the leg up and breathe for three breaths.
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Exhale. As you exhale bring your right leg in, knee to your chest. Arch your back like in cat pose. Allow your knee to come up and lower your head inward until your knee comes to your nose. Hold for three breaths.
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Inhale and extend the leg back, flattening your back again and raising the head to look out. Hold for three breaths then bring your leg back in again and arch the back, head dropping inward. Repeat five times. It is very important that you maintain a strong lower back so as to prevent injury and pain. The best way to do this is to keep your abs pulled in and tight and you back completely flat except when you arch back. If you have trouble doing this just take it as far as you can without any pain.
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Come back to table top pose, both hands on the floor. Breathe in and out for three deep breaths. Raise the opposite arm up and begin the set on the left leg. Repeat five times.
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Tips & Warnings
Focus on your breathing
Don't allow your arm to bend during this exercise.
If you have neck, low back, or knee injuries, work with a certified yoga teacher with training in injury management.
Do not do this pose if you are pregnant.
