Tiger Curl Pose
Description
Tiger Curl Pose is a quadruped yoga flow where you start on hands and knees, extend one leg back and the opposite arm forward, then curl both in to touch knee to elbow under the body. The alternating extension and flexion builds spinal mobility, core control, and balance from a stable base.
Equipment Required
Tiger Curl Pose Instructions
- Start on your hands and knees (tabletop position). Hands under shoulders, knees under hips.
- Inhale and extend your right arm forward and your left leg back, forming a straight line.
- Exhale and curl your spine: bring your right elbow and left knee together under your body. Round your back like a cat.
- Inhale and extend back out to the straight line.
- Repeat for 8 to 12 reps, then switch to left arm and right leg.
- Move slowly and with control. The breath drives the movement.
- Keep your hips level throughout — do not rotate.
- This is as much about control and awareness as it is about flexibility.
Tiger Curl Pose Form & Visual
Tiger Curl Pose Benefits
- Improves spinal flexion and extension mobility
- Builds core stability and balance from a stable base
- Activates the glutes, deltoids, and erector spinae
- Trains anti-rotation core control
- Gentle enough for daily practice and warm-ups
- Links breath to movement for mindful practice
Tiger Curl Pose Muscles Worked
- Rectus abdominis (curl phase)
- Erector spinae (extension phase)
- Gluteus maximus (leg extension)
- Deltoids (arm extension)
- Core (anti-rotation)
Tiger Curl Pose Variations & Alternatives
- Bird Dog (hold the extension only)
- Cat-Cow (spinal flexion and extension without limbs)
- Bird Dog with Pause (3-sec hold at extension)
- Tiger Push-Up (add a push-up to the flow)
