Tiger Pose anatomy

Tiger Pose · Vyaghrasana · Tư thế con hổ

Tiger Pose mainly works gluteus maximus (right), hamstrings (right), erector spinae, serratus anterior; it stretches quadriceps (right), iliopsoas (right), tibialis anterior (left), wrist flexors; gluteus medius (left), multifidus, transversus abdominis stabilize.

Opening the 3D model…

From tabletop (hands under the shoulders, knees under the hips), extend the right leg back, then bend the knee and lift the right thigh to about hip height or a little higher, sole facing the ceiling, toes pointing toward the head. Keep the hips level rather than letting the right hip roll open; the chest opens forward, the shoulders draw away from the ears, the head lifts gently with the gaze on the floor ahead. Both hands stay on the floor. The right glutes and hamstrings lift the leg while the front of the right hip and thigh stretch; the deep abdominals and back muscles keep the torso steady on three points of support. Don't lift the leg by crunching the lower back: level hips and a long back matter more than a high foot. With wrist pain, rest on the fists; with knee pain, pad the kneeling knee with a folded blanket.

Muscles in this pose

Working (contracting): Gluteus maximus (right), Hamstrings (right), Erector spinae, Serratus anterior, Splenius capitis

Stretching: Quadriceps (right), Iliopsoas (right), Tibialis anterior (left), Wrist flexors

Stabilizing: Gluteus medius (left), Multifidus, Transversus abdominis, Obliques, Triceps brachii, Rotator cuff, Trapezius

Why these muscles work or stretch

• Gluteus maximus · Working (contracting): Extends the hip to lift the right thigh to hip height
• Hamstrings · Working (contracting): Bend the right knee and help the glutes lift the leg
• Erector spinae · Working (contracting): Keeps the back long with a gentle arch as the chest opens
• Serratus anterior · Working (contracting): Pushes the floor away, keeping the shoulder blades on the rib cage
• Splenius capitis · Working (contracting): Lifts the head gently, gaze on the floor ahead
• Quadriceps · Stretching: Knee bent while the hip extends, especially the rectus femoris
• Iliopsoas · Stretching: The front of the right hip lengthens as the thigh lifts back
• Tibialis anterior · Stretching: Top of the left foot rests on the floor
• Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Gluteus medius · Stabilizing: Keeps the pelvis level over the supporting knee
• Multifidus · Stabilizing: Keeps the lumbar vertebrae from crunching
• Transversus abdominis · Stabilizing: Hugs the belly in lightly to protect the lower back as the leg lifts
• Obliques · Stabilizing: Keep the torso from twisting as one leg leaves the floor
• Triceps brachii · Stabilizing: Keeps the elbows straight without locking them
• Trapezius · Stabilizing: Lower fibers draw the shoulders away from the ears

Practice cues

• Keep both hips level; don't let the lifted-leg hip roll open
• Draw the navel in gently and lift from the glutes, not by crunching the lower back
• Push the floor away, open the chest forward and keep the back of the neck long

Benefits

• Strengthens the glutes and hamstrings of the lifted leg
• Stretches the front of the hip and thigh of the lifted leg
• Trains trunk and shoulder stability on three points of support

Cautions / contraindications

• Use caution with wrist pain; rest on the fists or forearms
• Use caution with knee pain; pad the kneeling knee with a folded blanket
• Use caution with low back pain; lift the leg lower and keep the belly gently engaged

Easier variations

• Keep the thigh below hip height, lifting only as far as the hips stay level
• Rest on the forearms instead of the hands

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Bird Dog Dandayamana Bharmanasana
• Lizard Pose Utthan Pristhasana
• Lion Pose Simhasana
• Tabletop Pose Bharmanasana
• Low Lunge Anjaneyasana
• Camel Pose Ustrasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)