Eka Hasta Vyagrasana
Eka hasta vyagrasana, or one-handed tiger pose, is a kneeling balance and backbend posture targeting the lower back and glutes. It involves extending one leg back while grasping the foot with the opposite hand, requiring core stability and hip flexibility.
How to do it
- Begin on your hands and knees in a tabletop position.
- Extend your right leg straight back and bend your knee, lifting your right foot toward the ceiling.
- Reach your left hand back to grasp the right foot, creating a backbend.
- Maintain balance on your right arm and left knee while opening your chest upward.
- Hold for 20-30 seconds, then release and repeat on the opposite side.
Form cues
- keep your hips square to the floor
- press firmly through your supporting hand
- engage your core to protect your low back
- reach your chest forward and up
- gently kick your foot into your hand
Breathing: Inhale to prepare, and exhale as you reach back and lift into the pose to engage your core.
Common mistakes
- collapsing into the shoulder, which strains the joint
- twisting the hips open, which reduces the stretch in the target area
- holding your breath, which creates unnecessary tension
- forcing the backbend, which can cause discomfort in the lower spine
Muscles worked
Primary: lower back. Secondary: glutes, quads, abs.
Suggested sets & reps
Get fitter
3 sets × 30 seconds per side, rest 45 s
Lose weight
3 sets × 30-45 seconds per side, rest 30 s
Build muscle
3 sets × 20-30 seconds per side, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back, ease off immediately and return to a neutral position.
- If you have existing wrist or knee sensitivity, use a folded mat for extra padding.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this if I have tight shoulders?
Yes, but focus on the leg extension first. You can use a yoga strap around your foot if you cannot reach it comfortably.
Why do I feel unstable in this pose?
Balance takes time. Focus on pressing your supporting palm and knee firmly into the floor to create a stable base.
How often should I practice this?
You can include this in your daily mobility or cool-down routine 3-4 times per week.