Tiryaka = Swaying, Tada = Palm Tree, Asana = Pose/Posture

Tiryaka Tadasana is a standing yoga pose that promotes flexibility in the spine, strengthens the legs, and improves overall body awareness and coordination.

Instructions

1. Stand straight with your feet hip-width apart and your arms resting by your sides.
2.  Inhale and raise your arms over your head, keeping your elbows straight and interlocking your fingers with your palms facing up. Keep your arms straight and aligned with your ears.
3. Press your feet firmly into the mat and lengthen your spine. Exhale and bend your body to the right, keeping your arms straight. Feel the stretch along your left side. Hold this position for a few breaths, maintaining steady, even breathing. 
4. Inhale, returning to the center with your arms raised overhead.
5. Exhale and bend your body to the left, feeling the stretch along your right side. Hold for a few breaths, focusing on your breath and maintaining balance. Inhale again, coming back to the center with your arms raised.
6. This constitutes one round. Do as many rounds as you feel comfortable. 
7. To release the pose, exhale, bring your hands down to your sides, and return to a standing position with your legs together.

Benefits of Tiryaka Tadasana (Swaying Mountain Pose)

1. Improves flexibility and strength in the spine.
2. Enhances balance and coordination.
3. Stretches the sides of the body and opens the chest.
4. Increases awareness of body alignment.