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Swaying Palm Tree Pose-Tiryak Tadasana

Swaying Palm Tree Pose

  • Tiryak Tadasana

Tiryak Tadasana (Swaying Palm Tree Pose) is a beginner level asana. It is one of the asanas practised as a part of  detoxification too. With the arms extended over the head and the fingers still interlocked, the spine is bending to the side. Deep breathing ensures the effective functioning of the intercostal muscles (breathing muscles), supporting the lungs to the fullest, even though in this lateral bend, the breathing can be a little difficult due to the contraction of the upper chest. However, the primary focus is at the side chest and abdomen. Tiryak Tadasana works on the Anahata Chakra, Manipura Chakra, Swadhisthana Chakra and Mooladhara Chakra.

Steps to do Swaying Palm Tree Pose / Tiryak Tadasana

  • Stand in Tadasana.
  • Legs shoulder width apart.
  • Inhale, interlock the fingers, and stretch the hands up turning palms upwards touching the biceps to ears.
  • Exhale, bend laterally towards the right side as much as possible.
  • Now inhale, slowly come up to the centre.
  • Repeat on the other side.
  • Make sure you don’t bend forward or backward.

Tips for beginners

  • Keeping a few inches gap between your legs will prevent your body from leaning forward. 
  • Bend laterally until you feel the stretch and try to be there for a few seconds.  
  • You can use a yoga strap for better posture especially if you have a hunched back. 
  • This can be done with wall support as well as on a chair. (in seated position)


  • Loosens and exercises the sides of the waist.
  • It balances the right and left groups of postural muscles.
  • Reduces the fat on the sides of the waist.

Watch out for

  • People suffering from hernia, high blood pressure and cardiac problems should avoid this practice.
  • If you are suffering from severe back pain or cervical pain, then do not practise it.


  • Tiryak tadasana can be intensified by using a block while doing the lateral bend. 
  • Keeping hands on the hips can be another variation of Tiryak Tadasana.