Tiryak Tadasana Yoga Asana:

Tiryaka tadasana is a variation of tadasana. Tiryaka tadasana is a very good stretching pose which very easy to perform as compared to other stretching postures. Tiryaka tadasana or swaying palm tree pose is also used in the practice of shankhaprakshalana.

Tiryak Tadasana Yoga Asana Steps:

• Stand straight.
• Legs together, hands by the side of your thighs.
• Open up the chest, keep your spine erect.
• Interlock your fingers of both hands facing the palms downwards.
• Inhale slowly and raise your hand upwards over to your head.
• Stretch your hands straight touching your biceps to your ears.
• Now while exhaling slowly bend sideways to your left side keeping the hands straight and biceps will be touching the ears.
• Try to band as much as possible.
• Stay at the last point you reached and feel the stretch on the opposite side (right side).
• Feel the stretch on the right side from the waist to the shoulders and hands.
• Now inhale slowly and come up to the center.
• Again exhale and bend sideways to your left side. Keep your biceps touched to your ears.
• Bend sideways as much as possible.
• Stay at the last point and feel the stretch on the opposite side, i.e. on the left side.
• Stay as long as you can.
• Then inhale again and come back to the center.
• Now bring your interlocked hands downwards while exhaling.
• Release the finger from each other and keep them side by the thighs.
• Apart the legs and relax for a while.
• This is the practice of Tiryak tadasana. It can be practised 10-15 times or even more than that depending upon the capacity of an individual.