Vyaghrasana

Preparation

Sit in Vajrasana. Come into tabletop position – palms on the floor with hands under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax.

Getting into position

Exhale. Inhaling, lift one leg up behind you (keeping it bent). Arch your back, raise the head upward (opening your chest). Keep the hips square, and try to bring the toes as close to the head as possible. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for around 30 seconds.

Counter-position: Inhale. Exhaling, lower the leg and bring the knee under the torso (rounding the back); bring the head toward the chest; try to touch the forehead with the knee. Activate the lower back muscles to round the back . Hold for a few moments to allow the body to adjust. Inhale. Exhaling, round your back farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Return to tabletop position. Inhale, exhale, and relax. Repeat on the other side.