Tiryaka Tadasana – Swaying Palm Tree Pose

Tiryaka Tadasana or the swaying Palm Tree Pose is a variation of Tadasana. In Sanskrit Tiryak means slanted or oblique and Tadasana is the Palm tree pose. Triyaka Tadasana is a good stretching pose which is beneficial for reducing fat around the waist and for stimulating bowel movements.

How to do Tiryaka Tadasana (Swaying Palm Tree Pose)?

  1. Stand erect with hands on the sides. The legs can be kept about a feet and half apart. Different variations vary the gap between the two feet as per convenience and choice.
  2. Interlock the two palms with the palms facing downwards.
  3. Inhale slowly and raise the interlocked hands over the head. Now the palms are facing upwards.
  4. Pull your arms straight up so that the biceps touch the ears.
  5. Now exhale slowly and turn towards the left side. Keep on bending to the extent possible without straining. During this process, keep the upper arms close to the ears.
  6. Stay in this position for as long as you are comfortable. Feel the stretch on the right side ribs and the waist region.
  7. Inhale and come back to the straight position with palms facing the sky.
  8. Repeat this procedure on the right side.
  9. This constitutes one round. Do as many rounds as you feel comfortable.
  10. To release the pose, exhale and bring down the interlocked palms from the front. Release the lock and place the hands on the sides. Come back to the standing position with legs together.


Benefits of Tiryaka Tadasana (Swaying Palm Tree Pose)

  1. Tiryaka Tadasana gives a good stretch to the sides.
  2. During the bend towards the left, the liver gets toned as the liver is on the right side which gets a good stretch.
  3. This Pose reduces the fast around the waist.
  4. Tiryaka Tadasana stimulates the bowel movements. This is practised during Shakaprakshalana, which is a method of cleansing the bowels using simple warm salt water. During Shankaprakshalana, warm salt water is consumed on empty stomach, to clean the entire intestine. Tiryaka Tadasana is performed during this procedure to speed up the evacuating process.
  5. It helps to expand the chest and improve breathing.
  6. This pose also strengthens the legs during stretching while creating a sense of balance.
  7. It tones the organs in the abdomen and improves digestion.


Contraindications for Tiryaka Tadasana

  1. Those suffering from any form of hernia should avoid this practice.
  2. Tiryaka Tadasana should be avoided by those suffering from cardiac problems and high blood pressure.
  3. Those who had any recent surgery of neck, chest, abdomen, waist or legs should attempt it only after recovery.