Dynamic Yoga – Exercise 1 & 2


How to do Tiryaka Tadasana (Swaying Palm Tree Pose)?

  1. Stand erect with hands on the sides. The legs can be kept about a feet and half apart. Different variations vary the gap between the two feet as per convenience and choice.
  2. Interlock the two palms with the palms facing downwards.
  3. Inhale slowly and raise the interlocked hands over the head. Now the palms are facing upwards.
  4. Pull your arms straight up so that the biceps touch the ears.
  5. Now exhale slowly and turn towards the left side. Keep on bending to the extent possible without straining. During this process, keep the upper arms close to the ears.
  6. Stay in this position for as long as you are comfortable. Feel the stretch on the right side ribs and the waist region.
  7. Inhale and come back to the straight position with palms facing the sky.
  8. Repeat this procedure on the right side.
  9. This constitutes one round. Do as many rounds as you feel comfortable.
  10. To release the pose, exhale and bring down the interlocked palms from the front. Release the lock and place the hands on the sides. Come back to the standing position with legs together.
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Benefits of Tiryaka Tadasana (Swaying Palm Tree Pose)

  1. Tiryaka Tadasana gives a good stretch to the sides.
  2. During the bend towards the left, the liver gets toned as the liver is on the right side which gets a good stretch.
  3. This Pose reduces the fast around the waist.
  4. Tiryaka Tadasana stimulates the bowel movements. This is practised during Shakaprakshalana, which is a method of cleansing the bowels using simple warm salt water. During Shankaprakshalana, warm salt water is consumed on empty stomach, to clean the entire intestine. Tiryaka Tadasana is performed during this procedure to speed up the evacuating process.
  5. It helps to expand the chest and improve breathing.
  6. This pose also strengthens the legs during stretching while creating a sense of balance.
  7. It tones the organs in the abdomen and improves digestion.

Repeat 5 times to each side.

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CAT-STRETCH POSE (Marjari-asana)

Even pet cats can teach us lessons in yoga! With a keen eye, the yogi absorbs ideas from the world around. Marjari asana, or the cat stretch, incorporates the excellent feline stretch in the yoga workout.

Marjari = Cat; Asana = Posture or Pose

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How To Do Cat Stretch (Marjariasana)

  1. Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
  2. Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart.
  3. Look straight ahead.
  4. As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here?
  5. Hold the Cat pose and take long, deep breaths.
  6. Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.
  7. Hold this pose for a few seconds before you return to the initial table-like stage.
  8. Continue five or six rounds before you come out of this yoga posture.
  9. Tip from the Sri Sri Yoga expert: When you do the movement slowly and gracefully, its effect is more powerful and meditative.

Benefits Of the Cat Stretch (Marjariasana)

  • Brings flexibility to the spine
  • Strengthens wrists and shoulders
  • Massages the digestive organs and improves digestion
  • Tones the abdomen
  • Improves digestion
  • Relaxes the mind
  • Improves blood circulation
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Contraindication of the Cat Stretch (Marjariasana)

Consult your doctor if you have back or neck-related problems and practice Cat Stretch (Marjariasana) under the guidance of an Sri Sri Yoga teacher.

Repeat 5 times.

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