Tiger Curl Pose
From a three-legged dog, the raised knee curls in toward the nose under a rounded back, then the leg reaches back up; a flow for the abdominals and the backs of the legs.
How to do it
Setup
High plank, hands under the shoulders, then the hips pushed up and back into Downward Dog.
Steps
- Lift one straight leg high behind, hips level.
- Round the back and draw that knee in toward the nose, shoulders over the hands.
- Reach the leg back up behind and lengthen the spine again.
- Repeat the curl for the set, then switch legs.
Common mistakes
Shoulders drifting back behind the wrists as the knee comes in: bring them forward over the hands. Knee stopping short of the chest: round the upper back and pull it higher. Hip opening out as the leg lifts: keep both hips facing the floor.
Breathing
Inhale lifting the leg, exhale curling the knee in.
