How To Do Padahastasana (Hand to Foot Pose)?

‘Pad’ means legs/feet and ‘hast’ means hand, hence Padahastasana. It is a forward bending asana. It is one of the important step asana practiced during the Surya Namaskar or Sun Salutation. It brings upper and lower body together and infuse higher states of awareness bringing balance to body and mind.

Steps to do Padahastasana:

  1. Begin standing at the top of your mat.
  2. Inhale and exhale slowly while bringing down your upper part of the body from the hips.
  3. Try to bring your hands to the floor while keeping the legs straigt.
  4. However, keeping the legs straight is not possible initially as it requires great flexibility.
  5. Bend your knees as much as needed to touch the feet or ground.
  6. Try to turn your palms slide under the soles of your feet.
  7. Do not strain or force the body
  8. Breath normally, stay for 5-6 breaths and slowly return to standing.

Benefits of Padahastasana:

  1. Padahastasana massages and tones the digestive organs.
  2. Increases flexibility in your calves and hamstrings.
  3. Alleviates flatulence, constipation, and indigestion and improve blood circulation.
  4. Good for breast reduction as it creates pressure on the chest.
  5. Relaxes the neck and shoulders to calm the mind and nervous system. 
  6. Good for stimulated and toned Spinal nerves.

Preparotory Advise:

Do a 10-minute warm-up. it helps your body to remove stiffness, increase flexibility and smoothen your joints.

Gautam Trehan

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