Tiger pose warms and stretches the back muscles and spine.

 Tiger pose strengthens the core body and stimulates the nervous, lymphatic and reproductive systems.

From table position, inhale the right knee to the forehead, rounding the spine.

Exhale reach the right foot up towards the ceiling, arching the spine and looking up at the ceiling.

 Inhale the forehead to knee and exhale the foot up 4-8 times, then repeat on the left side.

To release: exhale the knee back down to the floor into table position.

 Place a folded blanket under the knees to protect them from pressure and stress.