Pada Hastasana (Hands to Feet Pose) | Yoga in Pada Hastasana | Pada Hastasana Yoga

This asana is also known as the standing forward bend; since this is a standing pose.The Hands to Feet Pose improves flexibility of your spine, strengthens your legs, enhances digestion, and aids in blood circulation in your head. Take note that this pose is not advisable for people who have spinal problems.

First start with the mountain pose or Tadasana with your feet slightly apart.Pada Hastasana, a Hands to Feet Pose, helps to strengthen the legs, improve flexibility in the spine and helps with digestion. This pose is a variation of the Mountain Pose. Following the steps in this article will guide you to doing the Pada Hastasana.

It helps trim the waist, restore elasticity of the spine, and stretch the tendons of the legs, particularly the hamstrings.Keep the heels close together. Keep some gap between the feet. Raise both the arms. Slowly bend forward at the waist. Keep the knees stiff and firm. The legs should not bend at the knees. Also do not let the arms bend at the elbows. Keep the palms under the feet as shown in the figure.

Slowly exhale while bending low and contract the stomach. Now put your forehead between the knees. If it is difficult to bend low because of fat around the abdomen, try to bend the body slowly; do not bend the knees. With the pull from the hands, move your belly to your upper legs and prevent your chest to sink and lose the supportive power of the lower back during the exercise.

Be certain to position your hands securely behind your knees and slowly draw your upper torso down as far as comfortable. Your head should be lowered and directed toward your knees. Hold for 10 seconds.Lower hands to calf level. Again draw your body inward. Hold for 10 seconds.Unclasp your hands, inhale deeply and raise your trunk back to start, one vertebra at a time.This tones and firms the thighs and calves. It also improves hamstring flexibility.

Spread your toes so that you can strengthen the base and distribute the weight evenly. Firmly press toes into floor. Do not buckle the knees while leveling the hip and buttocks to the pelvis. Lift up through the legs while lifting the ribcage and extending the spine. Open the chest, drop the shoulders and extend the neck.Padahastasana is a traditional posture and is regarded as a cultural asana.

Benefits:

1.It rectifies any unevenness in length in the leg owing to the fracture of any bones either in the leg or the thigh.

2.It has all the benefits of Pashchimottanasana

3.It directs the’ apanvayu’ downwards and out at the anus. .

4.Those suffering from high blood pressure, heart disease and acidity, should not practise it.

5.This asana removes the superfluous fat from the body making the body light.

6.This cultural asana is beneficial in indigestion, stiffness of spine, pain in hip joints and breathing problem.

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