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Other Names

Twisted Staff Pose, Tiriyaka Dundasana, Tiryaka Dunda Asana, Tiriyak Dund Posture, Tiryak dand Asan,


While sitting in dandasana you have to twist your waist backward with your hands, this is called tiriyaka-dandasana.

How to reach the stretch

  • Start from sitting in Dandasana .
  • Let your left arm move towards your left back.
  • Now twist your torso backwards with your right arm in the same side.
  • Keep your legs straight.

To release, come back to the first position and relax.

How to release the stretch

    To release, come back to the first position and relax.


  • It stretches the spine and makes it flexible.
  • It also stretches the shoulders and the arms and makes them strong.


    The persons who have any injury of back should not try to do this asana. But after recovering from the injury you can do this asana by consulting your doctor.

Next: Ardha-Tiriyaka-Dandasana

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