Swaying palm tree pose – Tiryaka tadasana

Tiryaka tadasanaTiryaka tadasana

  • Stand with the feet more than shoulder width apart.
  • Fix the gaze on a point in front.
  • Interlock the fingers of both hands in front of the body and turn the palms down.
  • Raise the arms above the head and stretch upwards.
  • Bend from the waist to the right side.
  • Hold for a few seconds then return back to centre and stretch up.
  • Bend from the waist to the left side.
  • Hold for a few seconds then return back to centre.
  • Practice up to 10 rounds to each side.
  • To end the practice, return to the centred position, release the hands and bring the arms down beside the body.

  • Inhale while raising the arms.
  • Exhale while bending to the side.
  • Inhale to centre.
  • Exhale while releasing posture.

  • The stretch in the sides of the body.
  • Maintaining balance.
  • Synchronizing the movement with the breath.
  • Mooladhara and manipura chakra.

  • Instead of extending the arms over the head, keep the arms beside the body with palms resting on each side of the waist and the fingers pointing down. Bend from the waist to the right side sliding the right hand down the leg and the left hand up towards the armpit. After a few seconds return to the centre then practice to the left.

  • Helps to develop physical and mental balance.
  • Stretches and loosens the sides of the waist.
  • Useful in pregnancy.
  • Improves blood circulation.
  • Encourages more oxygen into the system.

  • To challenge the balance, try practicing on the toes with the heels raised!

  • Keep the body and head facing forward while bending to the sides (as though the body was between two panes of glass).