How to do Hasta Padasana (Hand to Foot or Standing Forward Bend) Pose?

Hasta Padasana yoga, also known as Standing Forward Bend or Hand to Foot pose, is a standing pose where Hasta means Hand and Pada means Foot. This yoga is also one of the positions of  Surya Namaskar series of 12 steps poses. This asana demands good flexibility to touch toes with hands, without bending knees.

It is one of the recommended asanas to the people facing hair fall problem as it gives your hair flexibility and strength.


hasta Padasana

How to do Hasta Padasana Yoga:

  1. Stand straight, if possible then with both your legs touching each other.
  2. Take a deep breath and raise both your hands straight above the head while inhaling.
  3. Come down slowly exhaling and bending your body forward
  4. Your head should descend forward.
  5. If possible, hold your ankle or knees with your hand
  6. If stretching is too painful in legs then you may bend your knees little bit
  7. You can also wrap your arms around your calves. This will give a firm, deep and a strong massage to your abdominal region.
  8. Hold on to this position for as long as you can
  9. Start inhaling again and lift back your body to the straight position.
  10. Keep your hands down.
  11. Do the repetitions and do it slowly.

Breathing technique while doing the Hasta Padasana?

Slowly inhale when you come up and exhale when you go down,.

Precautions:  Hasta Padasana yoga is not advised for people suffering from:

  • Cardiac problems
  • Spinal problems
  • Hernia
  • Vertigo
  • Hypertension
  • Serious back pain
  • Breathing problems

Benefits of Hasta Padasana Yoga

  • Stretches all the muscles of the back of the body and improve the nervous system by increasing the blood supply.
  • Makes the spine supple, tones the abdominal organs improving the functioning of digestive system and thereby, prevent indigestion, acidity, gas.
  • Insomnia: Forward bend increases the blood flow in your brain which helps in calming your brain and deal with Insomnia.
  • High BP & Diabetes: Recommended yoga to counter High BP and Diabetes.

Gautam Trehan

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