TIRYAKA TADASANA

STEPS :

1.Starting Position:

• Stand upright with feet about one foot apart (hip-width distance).

• Arms relaxed by the sides. Distribute weight evenly on both feet.

2.Interlock Fingers:

•Inhale and raise both arms overhead.

•Interlock the fingers and turn the palms upward (facing the ceiling).

•Keep elbows straight.

3.Stretch Upward:

•Inhale deeply and stretch the entire body upward without raising the heels.

•Feel the stretch from the heels to the fingertips.

4.Side Bend (to the right):

•Exhale and slowly bend to the right from the waist.

•Keep both arms straight and close to the ears.

•Do not twist or lean forward/backward.

•Hold for a moment and feel the stretch on the left side.

5.Return to Center:

•Inhale and come back to the center.

6.Side Bend (to the left):

•Exhale and bend to the left side in the same way.

•Hold briefly and feel the stretch on the right side.

7.Return and Repeat:

•Inhale and return to center. This completes one round.

•Perform 5–10 rounds, moving gently with the breath.

8.Release:

•Exhale, bring the arms down, and relax.

BENEFITS

1.Improves Spinal Flexibility

– Encourages lateral movement of the spine, helping to relieve stiffness and improve flexibility in the back and waist.

2.Strengthens Side Muscles of the Torso

– Engages and tones oblique muscles, improving core strength and posture.

3.Enhances Lung Capacity

– Expands the rib cage during the side stretch, improving breathing and oxygen intake.

4.Stimulates Digestive Organs

– The side bending motion massages abdominal organs, enhancing digestion and relieving constipation and bloating.

5.Reduces Fat Around Waist

– Helps reduce excess fat from the sides of the waist (love handles) with regular practice.

6.Improves Balance and Stability

– Promotes body awareness and balance through symmetrical movement and steady posture.

7.Relieves Tension and Stress

– Opens up the body and releases tightness in the upper body, reducing physical and mental stress.

8.Prepares the Body for Advanced Asanas

– Acts as a good warm-up for more intense standing or twisting postures.

CLINICAL IMPORTANCE

1.Improves spinal flexibility– 

Helps keep the spine healthy and prevents stiffness.

2.Aids digestion 

Massages abdominal organs and reduces constipation.

3.Enhances breathing – 

Expands the chest and improves lung capacity.

4.Reduces side body fat – 

Tones waist and abdominal muscles.

5.Relieves stress – 

Calms the mind and reduces tension.

6.Improves posture – 

Makes the back and shoulders strong and straight.