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Tiger Pose or Vyagharasana to get Strong Core


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Bollywood star Malaika Arora is known for providing #MalaikaMovesofTheWeek to her fans and social media followers week after week. You can find enough fitness inspiration just scrolling through her Instagram to start your fitness journey. The actress, who defies her age with her toned body, recently shared a yoga pose that can help you develop a strong core.

If you’re pursuing a strong core, Malaika recommends doing Tiger Pose, also known as Vyaghrasana or the Cat Pose variation.

According to him, “A strong core not only helps tone your muscles but adds strength and helps you perform your everyday tasks better.”

Check out her Instagram post for the move of the week that focuses on the core:

According to him, it promotes Vyaghrasana, or tiger pose and a cat pose variation:

  1. Spinal health: It improves spinal health by toning and relaxing the spinal nerves.
  2. Good posture: Regular practice of this pose can help improve your body posture by promoting flexibility and balance.
  3. Balance: Tiger Pose also promotes balance in the body.
  4. Body Stability: This pose promotes posture and balance, so it is good for improving body stability.

Apart from these benefits, Tiger Pose also helps in:

  • improve blood circulation
  • improve digestive system
  • promote weight loss
  • Tones the vaginal tract (hence highly recommended for post-delivery women)
  • stretch abdominal muscles
  • loosens your leg and hip joints

Here’s how to do this pose:

Step 1: Begin in table pose with your hands and knees together.

Step 2: Gently take margariasana or cat pose and ease yourself into it.

Step3: Before you start walking in this variation pose, relax your breath.

Step 4: Now, inhale while lifting your right leg back until it is parallel to the ground, arching your back.

Read also: Take Cue From Malaika, And Do These 3 Yoga Asanas To Strengthen Your Core

Step 5: Bending your right knee, lift your leg up and over.

Step 6: When you’re done, lift your head up and look at the ceiling.

Step 7: Maintain this posture, balance your body and hold your breath in for a few seconds.

strong core
Cat Cow Pose can be great for the core! Image Courtesy: Shutterstock

Step 8: Now exhale and bend your right knee on the forehead, rounding the spine.

Step 9: Pause here and hold the breath outside for a few seconds.

Step 10: Then, take the leg back again, straighten and stretch it slowly. Make sure that your right foot does not touch the ground.

Step 11: Repeat with the left leg.

She adds, “For me, yoga has always been my favorite workout to strengthen my core muscles. So this week, remix this reel and do 10 repetitions on both sides to get a good sweat.



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