Swaying Palm Tree Pose

Tiryaka tadasana

What is Swaying Palm Tree Pose?

Swaying palm tree pose, or tiryaka tadasana in Sanskrit, is a beginner's standing posture and variation on palm tree pose. With the legs a little wider than the hips, the practitioner reaches interlaced hands toward the sky and bends to the side. The pose opens the side body while stretching the intestines.


  • Stand with the feet wider than the hips.
  • Interlace the fingers. Inhale and reach the palms toward the sky.
  • Exhale and bend to the right. Hold for a moment.
  • Inhale and return to center. Change sides.


  • Avoid if there is hernia, back pain, hypertension, vertigo, cardiac issues, cervical pain or severe headache

Benefits of Swaying Palm Tree Pose

  • Stretches the spine and clears congestion in the spinal nerves
  • Stretches the abdomen and intestines
  • Opens the chest
  • Strengthens the legs
  • Helps with spinal alignment
  • Improves focus and concentration
  • Improves balance

Swaying Palm Tree Pose Details
Sanskrit Name: Tiryaka tadasana
Pronunciation: tir-yah-kah TAH-DAH-sah-nah
Pose Level: Beginner
Drishti: Nasagre (Tip of the nose)
Pose Type: Balancing, Chest Openers, Standing Poses

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