The swaying palm tree pose (Tiryaka Tadasana) is a standing yoga pose where you reach your arms overhead and sway your torso side to side, creating a deep lateral stretch. It is named for how it mimics a palm tree swaying in the wind. It improves lateral spinal flexibility and stretches the obliques.
Muscle Group
Back, Core, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves lateral spinal flexibility
- Stretches the obliques and intercostals
- Opens the side body and lats
- Calming and meditative
- No equipment needed
- Easy to integrate into any warm-up
How to perform
- Stand tall with feet hip-width apart. Reach both arms overhead and clasp your hands together with palms facing up.
- Lengthen up through your spine.
- Inhale and lengthen further. Exhale and bend to the right side, sweeping your arms with you.
- Feel the deep stretch through your left side body, ribs, and obliques.
- Hold for 2 to 3 breaths.
- Inhale and return to center.
- Exhale and bend to the left, stretching the right side.
- Continue alternating slowly for 6 to 10 reps per side.
FRONT VIEW
BACK VIEW
Back
Primary
Lower Back
Primary
Obliques
Primary