In Sanskrit “Pada” means “feet”, and “Hast” means “hand”, “asana” meaning pose. The English name of this asana is “Hand to foot Pose”.
Position : Standing
Type : Balancing
Spiritual Awareness : Svadisthan Chakra
Physical Awareness : Back, torso, belly
Dosha Suitability : Vata
Introducery Asanas : Tadasan
- Stand erect, feet together, arms at your sides. Distribute weight evenly on both feet. On inhale, raise your arms up to your sides, palms facing up, continuing until arms on either side of your head, arms and hand parallel to each other, slightly dip your torso and arms backwards.
- With exhale, keeping your back straight and arms stretched out front slowly bend forward towards the ground. Place the hands on the ground on either side of your feet, or on your shins if this is more attainable.
- On an inhale, lift and lengthen your spine and on next exhale, compress your belly for a deeper forward bend, bringing your head as close to your shin area, your hands grabbing behind your ankles. Normals breathing, eyes closed.
- With your arms next to your ears, inhale to come up.
Followup Asanas: Ardha Chandrasan, ardha chakrasan.
Spotlight Effects: Back, torso, belly.
- Stretches the hamstrings on the back of the legs.
- Stretches and lengthens the entire spine.
- Massages the internal organs, especially the digestive organs.
- Energizes the nervous system.
- Increases the supply of blood to the brain.
- Stretches the front torso.
- Removes flesh from the abdomen and stimulates belly.
- Improves power of digestion.
- Improves posture.
- Relieves digestive problems such as constipation.
- Relieves problems with sciatica.
- Helps with obesity.
Precautions and Contraindications:
- Back injury.