Tiger Curl Pose

Tiger Curl Pose


This exercise involves starting in a seated position with legs extended, then curling the spine forward and bringing the forehead towards the knees while simultaneously lifting the feet off the ground and balancing on the sit bones. The arms reach forward and the hands come to rest on either side of the feet. This pose is known as the tiger-curl-pose.

Muscle Group

Equipment Required

Tiger Curl Pose Instructions

  1. Start by standing straight with your feet hip-width apart.
  2. Take a deep breath and raise your arms above your head.
  3. As you exhale, bend forward from your hips and bring your hands down to the floor.
  4. Step your left foot back and lower your left knee to the ground.
  5. Place your hands on your right knee and lift your chest up.
  6. As you exhale, curl your toes under and lift your left knee off the ground.
  7. Press your left foot back and straighten your left leg as much as possible.
  8. Hold this pose for a few breaths.
  9. Lower your left knee back to the ground and step your left foot forward to meet your right foot.
  10. Repeat on the other side.

Tiger Curl Pose Form & Visual

Tiger Curl Pose

Tiger Curl Pose Benefits

  • Improves balance and coordination
  • Strengthens core muscles
  • Increases focus and concentration
  • Boosts confidence and self-esteem
  • Provides a full-body workout
  • Can be done indoors or outdoors
  • Challenges the mind and body
  • Fun and unique way to exercise

Tiger Curl Pose Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Forearm flexors

Tiger Curl Pose Variations & Alternatives

  • Tiger curl pose
  • Tiger pose with curls
  • Curling tiger pose
  • Tiger stretch with curls
  • Crouching tiger curl pose