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Core · Intermediate

Tiger Curl Pose

Quadruped yoga flow combining opposite arm-leg extension with a controlled knee-to-elbow curl.

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Exercise overview

Training details

CoreGlutesShouldersBack

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Start on hands and knees with wrists under shoulders and knees under hips.
  2. 02Extend one arm forward and the opposite leg back while keeping the hips level.
  3. 03Exhale, round the upper back, and draw the lifted knee and elbow together beneath the torso.
  4. 04Inhale and extend the arm and leg again without rotating the pelvis or arching the lower back.
  5. 05Complete the repetitions with slow breathing, then switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBird DogRelated variationBird-Dog Off Bench

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePlank HoldComparable substituteL-SitComparable substituteDumbbell Plank Pull Through

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