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Restorative yoga poses and hatha yoga stretches

English name: Tiger Stretching Pose
Sanskrit name: Vyaghrasana

Difficulty level: Basic

Technique

1. Kneel on all fours, hands directly below the shoulders, knees directly below the hips.
2. Move the left knee directly below the pelvis.
3. Push the spine upward arching the back, lower the head and bring the ears near to the shoulders.
4. Raise the right leg and foot and bring the knee up to touch the forehead.
5. Hold the position for 5 seconds.
6. Without touching the toes to the ground straighten the right leg behind, and then raise the straight leg as high as possible, without turning the hips.
7. Curve the back towards the ground and raise the head to look up, stretching the neck.
8. Bend the leg and try to touch the toes to the head.
9. Hold the pose for 5 seconds.
10. This is one round, repeat for 10 round on the right side.
11. Repeat the sequence with the left leg.

Breathing

• Exhale while holding the knee to the head.
• Inhale while lifting the leg.
• Exhale while touching the foot to the head.
• Inhale while lowering the leg.

Benefits

• Anatomical - Alternately stretches and strengthens the back muscles and the abdominal muscles. Loosens the legs and hips
• Digestive - The pose massages the digestive organs.

Notes

• Do not touch the leg to the ground throughout the pose.
• Keep the hips facing the ground throughout the pose.