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Press the knee against the chest and touch the nose to the knee. The spine should be convex.
Fix the eyes on the knee for a few seconds while retaining the breath outside.
Move the foot straight back and again stretch the leg.
Bend the knee and continue with the slow swinging
movements.
Repeat with the other leg.
Breathing: Inhale while stretching the leg backward.
Retain while bending the knee.
Exhale while swinging the knee to the chest. Duration: Perform this asana 5 times with each leg. Awareness: Physical - on the movement synchronised with the breath.
Spiritual on swadhisthana chakra.
Benefits: This asana exercises and loosens the back by bending it alternately in both directions and tones the spinal nerves. It relaxes the sciatic nerves, relieving sciatica, and loosens up the legs. It tones the female reproductive organs and is especially beneficial for women after childbirth and those who have given birth to many children. It stretches the abdominal muscles, promotes digestion and stimulates blood circulation. Reduces weight from the hips and thighs. Note: This asana is so called because it emulates the stretching movement made by a tiger as it wakes up from deep sleep.
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