Tiryak Tadasana

Tiryak Tadasana is a side-bending posture. It consists of stretching on one side and contraction on the other. While practicing this, the posture of the body looks like a bent palm, hence it is called Tiryak Tadasana.

Tiryak tadasana is a variation of tadasana and a very good stretching pose that is easy to perform and very effective as compared to other stretching postures. Tiryaka tadasana or Palm Tree Side Bend is also used in the practice of Shankhaprakshalana (one of the five asanas is Tiryaka tadasana).

In Tiryak Tadasana, the position of Tadasana remains the same but the body is pulled to one side.

Tiryaka tadasana may also be known as Parsva Urdhva Hastasana (upward salute side bend pose), but when a distinction is made between both poses, the Tiryaka tadasana is performed with the feet separated, and Parsva Urdhva Hastasana performed with the feet together.

Tiryak Tadasana

The name comes from the Sanskrit Tiryaka, meaning “oblique” or “swaying”; tada, meaning “mountain”; and asana, which means “posture” or “pose. In English, Tiryaka tadasana is known as the swaying palm tree pose or standing side bend pose.

Sanskrit Name: Tiryak Tadasana
IAST: Tiryaka tāḍāsana
Other Name: Palm Tree Pose Side Bend, Parsva Bhanga, Tiryaka Tadasana, Swaying Palm Tree Pose
Level: Beginner
Position: Standing
Type: Dynamic Standing Yoga Pose, Side-Bend, Stretch
Origin: Traditional Yoga Pose

In Palm Tree Pose Side Bend, a lateral or stretching action of the spine lengthens the shoulders, chest, abdomen, and sides of the back on one side. With focus and awareness on the chest, deep breathing leads to the lengthening of the intercostal muscles from the hips to the tip of the fingers. Although deep due to chest contraction
Breathing can be a little challenging.

Parsva Bhanga brings balance and stability to the hips and shoulders when the upper body is in a lateral stretch. Side twists with meditation, in addition to opening up the sides of the torso and hips, can include this pose in the warm-up section of all types of yoga sequences to relieve tightness or stiffness.

How To Do Tiryak Tadasana

Palm is the name of a tree. Pulling the whole body upwards like a palm is called Tadasana.

For this, stand straight and try to keep your feet together. Also keep the palms beside you.

Keep the whole body stable and keep in mind that weight of the whole body should fall equally on both the feet. Place the fingers of both the palms together on the head. The palms should be facing upwards.

While inhaling, pull your hands upwards, your shoulders and chest will also get stretched. Simultaneously, raise the heels of the feet and maintain the balance of the body on the toes.

While exhaling, tilt the body as far as possible from the waist to the right.

Will try to wait a few moments. During this, your breathing will stop for a few moments. You stop according to your strength and in case of not stopping, come back with a breath.

Similarly, do the other side also. Thus a sequence will be completed. If you want, you can do this three to five times.

Keep in mind that only leaning is to be done on the side. Do not tilt the body forward or backward nor allow any kind of twist in your body.

While exhaling, maintain concentration on the movement of the body. Maintain balance and intuitively observe the stretch next to the body, and feel it.

Tiryaka Tadasana Benefits

  • You can return to Tiryaka Tadasana in between standing poses to focus on your alignment and balance.
  • The posture is believed to enhance body awareness so you can correct imbalances and improve alignment as well as stiffness.
  • while practicing Tiryaka Tadasana can offer benefits for your emotions, mood, and mental health.
  • Also, It’s easier to develop an awareness of the present moment and make adjustments when you’re in more advanced asanas.
  • Tiryak Tadasana stretches the muscles of the armpits of the body, especially around the chest, and increases their strength.
  • Swaying Palm Tree Pose is believed to open and balance the Anahata (heart) chakra, which is associated with love, compassion, and the self-acceptance of others.
  • This asana also stretches the spine. As a result, the possibility of increasing the height of the body increases, and there is no possibility of slipping the disc.
  • This asana provides benefits in trembling diseases of the body. Thighs, calves, and claws are strong. So there is no feeling of physical exhaustion. There is a continuous improvement in the process of blood circulation due to the stretching of the veins.

Tiryaka Tadasana may also help to:

  • improve agility
  • boost circulation
  • burn extra calories
  • building strength
  • tone core muscles
  • improve posture and coordination
  • strengthen your back, hips, and legs
  • relieve sciatic pain
  • reduce love handles


By the way, Tadasana is a way to achieve continuous health benefits for people of all ages, such as children, youth, old people, and women. However, in some cases, it is advised not to do it.

For example, those people who have a lot of pain in their knees should avoid doing this yoga practice. Also, women should avoid doing it during pregnancy. Whenever there is a problem with severe headache, in such a situation it is a better option not to practice Tadasana.

Initially, while starting this, the body should be slowly twisted, after several days of practice, you can reach the hands to the toes. The practice of this yoga asana should also be avoided by those people who continue to have the problem of low or high blood pressure.


Tiryaka tadasana is a basic standing yoga pose as well as a variation of tadasana with a side stretch. it is known as the swaying palm tree pose or standing side bend pose.

Being a dynamic yoga sequence, it helps to burn extra calories as well as lose love handles. This will be helpful to got simplicity and alertness and health conditions.

Keep in mind that the practice of yoga has to be done according to your ability. During this, it is very important to follow the special rules related to breathing and poses or exercise. Along with this, it is also necessary to take the right nutrition in the right amount. You can easily take care of your health only through subtle poses. Along with this, you can also prepare your body for big asanas.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional