How to do Tiryaka Tadasana (The Swaying Palm Tree Pose): Steps & Health Benefits


Health benefits of Tiryaka Tadasana include reducing The Side Belly Fat, Strengthen The Neck, Chest and Shoulder Muscles, Improves Digestive Health, Improves Blood Circulation

June 1, 2018


Tiryaka Tadasana is one of the most important and easiest asana in yoga with lots of health benefits. It is also known as The Swaying Palm Tree Pose. The name Tiryaka Tadasana actually comes from Sanskrit words, where Tiryaka means slanted or oblique, Tada means Palm Tree and Asana mean Pose. This asana is a variation of Tadasana, it is one of the best stretching pose. 

Tiryaka Tadasana has lots of health benefits; among that some of the health benefits of Tiryaka Tadasana include reducing The Side Belly Fat, Strengthen The Neck, Chest and Shoulder Muscles, Improves Digestive Health, Improves Blood Circulation, Improves Cardiovascular Health, Strengthen The Back and Abdominal Muscles and Improves Kidneys and Liver Function.

Before we go to do this asana, we should know for whom this Tiryaka Tadasana is not recommended. Those who are suffering from severe back injury, hip injury, and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Tiryaka Tadasana (The Sawing Palm Tree Pose):

  • To start this asana get onto the yoga mat and stand straight with legs together and your hands should be placed alongside your thighs.
  • Open up the chest, keep your spine erect.
  • Now interlock of your both hands finger facing the palm downwards.
  • Now keep your hands straight and as you breathe in slowly raise your hand in upward position over the head. Your biceps should touché to your ears. 
  • Now slowly as your breathe out bend your body sideways to your left, keep in mind that your hand should straight and your biceps should touché to the ears.  
  • Try to band as much as possible.
  • Hold on to this position as much as you can.
  • Now breathe in slowly and come up to the center position.
  • Now again, as you breathe out, slowly bend your body sideways to your left, keep in mind that your hand should straight and your biceps should touché to the ears.  
  • Try to band as much as possible.
  • Hold on to this position as much as you can.
  • Now breathe in slowly and come up to the center position.
  • Now bring both of your hands downwards while exhaling and unlock your finger and placed it on alongside your thighs. 
  • Apart the legs and relax for a while.
  • Now you can again do this asana. You should do minimum 20 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, thigh, shoulder and abdominal, but as you practice more you can do this asana more easily.

Health Benefits of Tiryaka Tadasana (The Sawing Palm Tree Pose):


Tiryaka Tadasana Reduces The Side Belly Fat:

Different studies have been proven that regular practice of Tiryaka Tadasana is very helpful for our abdominal muscles and it also helps to reduce the fat from both sides of the belly region because while doing this asana it create lots of pressure on our abdominal muscles from this side that helps to reduce the extra fat from both sides of the belly.

Tiryaka Tadasana Strengthen The Neck, Chest and Shoulder Muscles:

Different studies have been proven that regular practice of Tiryaka Tadasana is very beneficial in  stretch The Neck, Chest and Shoulder Muscles, that improves the elasticity of this muscle and keep it strong and healthy. 

Tiryaka Tadasana Improves Digestive Health:

Different studies have been proven that regular practice of Tiryaka Tadasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Tiryaka Tadasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Tiryaka Tadasana Improves Blood Circulation:

When we are doing Tiryaka Tadasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Tiryaka Tadasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Tiryaka Tadasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is going down it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Tiryaka Tadasana Strengthen The Back and Abdominal Muscles:

The regular practice of Tiryaka Tadasana will help to keep our back and abdominal muscles strong and healthy, because while doing Tiryaka Tadasana, it puts lots of pressure on our back and abdominal muscles that helpful to reduce the hunch and squeeze the abdominal muscles. Different studies have been proven that regular practicing of Tiryaka Tadasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Tiryaka Tadasana Improves Kidneys and Liver Function:

Regular practice of Tiryaka Tadasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Health Benefits of Tiryaka Tadasana