Swaying Palm Tree Pose

Tiryak Tala- Vrikshasana 


Pose Type: standing, side bend 


Drishti Point: Hastagrai or Hastagre (hands)



Modification: elbow of the top arm bent

1. mild version 

2. intense version








How to Perform the Pose:


1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.


2. Inhale; step your feet slightly wider than shoulder-distance apart with toes facing forward and feet parallel to each other. Expand your chest and hold your arms straight out to the sides, parallel to the floor.


3. Exhale as you side bend to the left, dropping your left hand either to the side of the left thigh or theleft shin. (Avoid putting pressure on the knee joint.) Bring your right arm over head and bend it atthe elbow.


4. Inhale as you rotate your chest up to the sky, do not collapse it forward. Feel the deep stretch on the right side of your torso as you look toward your right hand (Pose #1).


5. On your next exhale, try to reach your right arm over your head with fingertips pointing toward thefloor (Pose #2). 


6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Exhale as you release the pose. Inhale as you press strongly into both feet to come up. 


7. Exhale, come back to Mountain Pose (Tadasana), and repeat on the left side.


Benefits of Tiryak Tala- Vrikshasana 



"The Tiryak Tala- Vrikshasana, or "Pine Tree Pose," is a standing yoga posture that has several benefits for the body. It can help to strengthen the legs and core, improve balance and stability, and increase flexibility in the hips and spine. Additionally, it can help to improve breathing and focus the mind, making it a great pose for both physical and mental well-being.


Other benefits of Tiryak Tala- Vrikshasana include:

1.

Improving digestion: The twisting motion in the pose massages the abdominal organs, which can help to improve digestion and elimination.

2.

Reducing stress and tension: The pose can help to calm the mind and reduce stress and tension in the body.

3.

Improving balance and coordination: Tiryak Tala- Vrikshasana requires balance and coordination, which can improve overall body awareness and control.

4.

Strengthening the legs: The pose requires the legs to support the body weight, which can help to strengthen the quadriceps, hamstrings, and calf muscles.

5.

Improving posture: Tiryak Tala- Vrikshasana helps to align the spine and improve overall posture, which can reduce pain and discomfort in the back and shoulders.


It is important to note that it is always best to practice this pose under the guidance of a qualified yoga teacher to avoid injury and to get the most out of the pose.