Padahastasana (Hand Under Foot Pose)

Padahastasana is derived from Sanskrit words “Pad” means “Foot”, “Hasta” means Hand and “asana” means “pose”.

It is basically a standing forward bending pose. It will provide a deep stretch to the hamstring, hips, and the neck muscles. After you have done this for a certain number of times, you will find a connection between the mind and the body, getting established. You also do this asana in the 3rd and 10th step, in Surya Namaskar. It mainly shows that you, as a yoga practitioner is paying your respects to the sun lord. If you do this regularly, the body will become extremely flexible.

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How To Do It?

⦁ Distance your legs hip-width apart.
⦁ Inhale and slowly raise your arms upwards. Stretch your body upwards as well.
⦁ Exhale and slowly bend the trunk forward from your hips till your hands reach your feet.
⦁ After that, you have to place the palms of your hands under the soles.
⦁ Elbows remain slightly bent pointing outwards.
⦁ Relax the shoulders and arms. Take a few slow breaths.
⦁ Your knees must remain straight. The back ought to be concave not hunched.
⦁ You have to take the forehead between the knees. You have to loosen the back muscles of your neck.
⦁ Take long and deep breaths. Relax the body. Stay in this position for ample amount of time.

Benefits of Padahastasana (Hand Under Foot Pose)

⦁ If you practice this asana on a regular basis, you will be able to positively affect the parasympathetic nervous system. It leads to better stress management.
⦁ If you do this regularly, you will be able to get rid of the extra abdominal fat.
⦁ The practice of this asana on a regular basis, leads to a greater range of motion throughout the knees, pelvis, and sacroiliac.
⦁ When you practice this asana, the blood is able to flow towards the brain, and thus improves the hair quality.
⦁ When you do this asana, the abdominal organs get a good massage. Thus, your digestion also improves a lot.
⦁ You will become calm and composed, if you practice this asana on a regular basis.
⦁ It also stimulates and massages the endocrine system.

Contraindications

⦁ If you suffer from a condition of the bones, like Osteoporosis, then you cannot practice this asana.
⦁ If you have high blood pressure, you cannot do this asana.
⦁ All those amongst you, who suffer from Slipped disc, Hernia, and Sciatica, must not do this asana.

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