Yoga Poses

Tiryaka Tadasana – The Swaying Palm Tree Pose – Technique & Benefits


Tiryak Tadasana – Swaying Palm Tree Pose

Tiryak Tadasana (तिर्यक ताड़ासन – Tiryak Tadasana in Hindi) or Tiryaka Tadasana is a lateral bending asana with a stretching effect on one side and contracting effect on the other side. The asana is also called the Swaying Palm Tree Pose. This Yoga asana stretches the muscles and joints of the whole spine and arms like Tadasana but to a lesser degree. It can be included in the Yoga exercises for the children as it improves linear growth in growing children. Tiryaka Tadasana stretches and contracts the trunk muscles supporting the spine contra-laterally. When the muscles of the right side contracts, the muscles of the left side stretch and vice versa.

Tiryaka Tadasana removes the fatigue which can be due to the continuous sitting by the students or the office staff. The Yoga stretches series of Tadasana, Tiryaka Tadasana and Kati Chakrasana is very useful for office staff, class students, a computer professional who has to sit for a long stretch of time on the chair. The sequence also is useful for Yoga Sadhaka to prepare them for the practice of Mantra Japa or meditation. This asana is one of the yoga asanas of Laghu or Poorn Shankh Prakshalana.

Tiryak/Tiryaka Tadasana Steps

  • Spread a Yoga Mat and stand with the feet more than shoulder-width apart.
  • Focus the gaze on a fixed point, just above the line of sight or in front of the body.
  • While breathing in, raise the hands up over the head, interlock the fingers and turn the palms outwards.

Initial pose – Tiryaka Tadasana

  • While breathing out, bend to the right side from the waist as much as possible, but without straining.
  • Remain in a plane i.e. neither bend forward nor backward and also do not twist the trunk.

Tiryaka Tadasana – Right lateral stretch

  • This will contract the right side of the body and at the same time stretch the left side of the body. Become aware of the stretch at one side and the contraction to the other side of the body.
  • Remain in the final position for a few seconds, and then while breathing in, slowly return to the upright starting position.
  • Repeat the same procedure to the left side.

Tiryaka Tadasana – left lateral stretch

  • This completes one round.
  • Practice two to three rounds.
  • In the end, after returning to the upright position, release the hands and the arms down to the sides.

Tiryak Tadasana Contraindications

  • People with sciatica or problems with discs should practice this asana with due caution or under the supervision of a Yoga expert.
  • Slow movements and cautions are advised to individuals suffering from high blood pressure, vertigo and cervical spondylitis.

Tiryak/Tiryaka Tadasana Benefits

  • Because of the lateral bending of the asana, each vertebral joint is lubricated internally and its nourishment facilitated. Those with inflammation of the vertebral joints are benefitted from this asana.
  • The strong and static pull of postural muscles on the respective bones in Tiryaka Tadasana encourages internalization of the bones, strengthening them in children and preventing osteoporosis in the elderly.
  • Tiryaka Tadasana improves the functioning of the digestive system and relieves constipation. The effect is enhanced if the asana is performed in combination with the other two asanas viz. Tadasana and Kati Chakrasana and after drinking warm water beforehand.
  • This Yogasana contracts and stretches the supporting muscles of the ribcage, which are generally unused. This improves ventilation of the lungs. Also, the mucus of the lateral areas of the upper lungs is drained in the final position. Therefore, the Tiryaka Tadasana is good for the treatment of all respiratory disorders including asthma, bronchitis etc.
  • The lateral contraction and stretching of the abdominal wall help in massaging the adjacent abdominal organs such as kidneys, liver, pancreas, and spleen, squeezing out the stagnant blood from them and filling the fresh blood in them. This will help improve their health and functioning.
  • The Tiryaka Tadasana is a good Yoga for pregnant women (pregnancy yoga, prenatal yoga) and can be practiced throughout the pregnancy, as it will help in digestion, breathing, backache and other muscular pains.

Because of its efficiency, ease, and use, the Tiryaka Tadasana can easily be listed into the basic yoga poses in Yoga practitioner’s daily routine and also in the asana of Yoga for beginners.

Please also read Tadasana and Kati Chakrasana (saman hast Kati Chakrasana), which are recommended to be clubbed with this asana.

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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