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Restorative yoga poses and hatha yoga stretches

English name: Swaying Palm Tree Pose
Sanskrit name: Tiryaka Tadasana

Difficulty level: Basic

Technique

1. Stand with your feet about hip width apart.
2. Raise your arms above your head and interlock your fingers, palms facing upwards.
3. Inhale as you reach upward extending your spine and tucking in your tailbone.
4. Exhale as you bend directly to the left side from the waist. Keep your spine ling and straight, hips and shoulders facing the wall in front. Do not bend forward, stick your buttocks out or twist the upper body.
5. Breathe normally as you hold the pose for 10 seconds.
6. Inhale and return to the upright position.
7. Repeat the pose on the right side.

Breathing

• Inhale for strength as you extend your spine.
• Exhale as you bend into the pose.
• Breathe normally as you hold the pose.
• Inhale as you straighten to the standing position.
• Exhale and you relax.

Benefits

• Mental - improves concentration and balance, stretches core back nerves to improve function.
• Anatomical - massages, loosens and strengthens the sides of the waist, strengthening muscles for improved posture.

Notes

• Tiryaka Tadasana provides an intense side stretch from ankle to shoulder, if the body is twisted at the hips then the stretch and the benfits are lost.