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One-Handed Tiger

One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility. This posture is similar to Dancer pose but on your knees. You stretch the same muscles, improve stability in the hips and also have to work hard to maintain your balance. You can think of it as a beginner variation.

ONE-HANDED TIGER BENEFITS

  • Stretches the quads, hip flexors (psoas), chest and shoulders.
  • Strengthens the hips.
  • Improves spinal mobility.
  • Trains balance.

CATEGORY

SKILL LEVEL

  • Beginner

INSTRUCTIONS

  • Set-Up

    Come to all fours. Bring your wrists directly underneath your shoulders and your hips right above your knees.

  • Action

    Keeping your right knee bent, press your right foot up to the sky. Carefully lift your left hand off the mat, reach back and take hold of your right foot. Press the top of your foot into your hand, lift your chest and look straight ahead.

  • Duration

    Hold the pose for 3-5 deep breaths, in and out through your nose.

  • To Release

    Take a deep breath in, press your foot into your hand. Exhale, release your foot and switch sides.

CONTRAINDICATIONS

  • Avoid One-Handed Tiger if you have a knee, hip, back or shoulder injury.

MASTER ONE-HANDED TIGER

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