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Tiger Pose

Move from the inside out, letting the graceful movements of Tiger Pose strengthen your body while increasing flexibility in your hips and spine.

  1. Come onto all fours, hands under your shoulders, knees under your hips. Press your hands down firmly.
  2. As you inhale, lift your head and arch your spine, raising your left leg up behind you, knee bent.
  3. Exhale as you round your spine, bringing your nose toward your knee. Repeat 5 to 10 times, moving with the rhythm of your breath, then change sides.
  4. Sit on your heels, close your eyes, and relax completely.


  • As you breathe in, let your leg float up behind you as your belly drops toward the floor. As you lift your leg, move your hip back and up. Your lower back will gently contract as your abdomen lengthens.
  • As you breathe out, gently tuck your buttocks, lengthening your lower back and contracting your abdomen.


  • As you round your spine, press your hands down firmly. As you arch your back and look forward or up, lift away from your hands.
  • Make your movements slow, smooth, and controlled; this will help you build strength.

Easier Options

  • Don’t worry if you can’t touch your knee to your nose; just round your back as far as comfortable.
  • Instead of lifting your head as you raise your leg, just gaze at the floor.
  • If lifting your leg high is uncomfortable, extend it straight out behind you.


  • Strengthens your back and hamstring muscles
  • Firms your thighs and buttocks
  • Helps relieve mild sciatica
  • Tones your reproductive organs
  • Helps prevent and relieve backache
  • Increases flexibility in your spine and hips
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