HomeFitnessPadahastasana: How to do the Hand to Foot Yoga Pose and why

Padahastasana: How to do the Hand to Foot Yoga Pose and why

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Padahastasana or hand to foot pose may help you focus higher and strengthen your belly muscle mass. Know key advantages of padahastasana.

Surya Namaskar or solar salutation, which is a mixture of 12 yoga poses, is broadly recognized for its well being advantages. Every pose has one thing to supply. One in every of them is Padahastasana or Hand to Foot Yoga Pose, which is an efficient yoga asana practised to enhance bodily flexibility, stimulate the nervous system and extra. Learn on to know the advantages of Padahastasana.

What’s padahastasana?

Padahastasana is a yoga asana that includes a ahead bending posture. The identify โ€œPadahastasanaโ€ is derived from the Sanskrit phrases โ€œpada,โ€ which means foot, โ€œhasta,โ€ which means hand, and โ€œasana,โ€ which means pose, shares yoga and wellness coach Shivani Bajwa.

Woman doing yoga
Padahastasana is also referred to as hand-to-foot pose. Picture courtesy: Adobe Inventory

How one can do padahastasana?

To do the ahead bending yoga asana, observe these steps:

โ€ข Begin with the mountain pose, together with your ft hip-width aside and arms by your sides.
โ€ข Inhale as you carry each your arms overhead.
โ€ข Exhale and hinge at your hips, bending ahead from the waist. Maintain your backbone straight as you fold ahead.
โ€ข Convey your palms right down to the ground on both aspect of your ft. In case your palms donโ€™t attain the ground, you’ll be able to bend your knees barely. Attempt to convey your palms flat to the bottom, putting them beside your ft.
โ€ข If potential, straighten your legs, bringing your torso nearer to your thighs. You could really feel a stretch in your hamstrings and decrease again.
โ€ข Maintain the place for a number of breaths, enjoyable into the stretch.
โ€ข To launch the pose, bend your knees barely, have interaction your core, and slowly roll as much as a standing place, one vertebra at a time.

What are the advantages of Padahastasana or hand to foot pose?

Padahastasana targets many elements of the physique, so it’s a very useful asana. Listed below are among the advantages:

1. Stretches the hamstrings and calves

Padahastasana includes a deep ahead bend, which stretches and elongates the muscle mass behind the legs, significantly the hamstrings and calves. This may help you to stroll or run higher.

2. Improves flexibility of the backbone

The ahead bending motion helps to extend the flexibleness of the backbone, says the skilled. This promotes higher vary of movement and reduces stiffness.

3. Strengthens the belly muscle mass

Participating the core muscle mass in padahastasana helps to strengthen the belly muscle mass. This supplies assist to the backbone and improves general core stability.

4. Stimulates belly organs

The ahead fold compresses the belly area, massaging and stimulating the organs within the digestive system. This will contribute to improved digestion, says Bajwa.

5. Calms the nervous system

The inverted place of the top on this pose can have a relaxing impact on the nervous system. So, it could assist to cut back stress and anxiousness.

Woman doing yoga
Padahastasana helps to focus higher. Picture courtesy: Shutterstock

6. Enhances blood circulation

The ahead bend promotes blood circulation to the top and face. This doubtlessly improves oxygen provide to the mind and reduces emotions of lethargy.

7. Encourages mindfulness and focus

Like many yoga poses, padahastasana requires focus and mindfulness. Specializing in the breath and the sensations within the physique through the pose may help to calm the thoughts and enhance psychological readability.

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8. Might assist in managing despair

The mix of bodily motion, deep respiration and the inversion in padahastasana could contribute to temper enhancement. This may increasingly assist to handle gentle signs of despair, says the skilled.

Who mustn’t do padahastasana?

Whereas padahastasana can provide varied advantages, there are specific individuals who ought to keep away from this pose because of particular well being situations or issues. Listed below are some concerns for people who would possibly have to keep away from padahastasana:

1. If in case you have again accidents

Folks with present again accidents, particularly these involving the decrease again, needs to be cautious with forward-bending poses like padahastasana. It is perhaps extra appropriate to switch the pose by bending the knees or avoiding deep ahead bends, suggests the skilled.

2. When you undergo hypertension

People with uncontrolled hypertension could must be cautious with inversions, as the top is positioned beneath the guts in padahastasana.

3. Pregnant ladies

Pregnant ladies, particularly these in later levels of being pregnant, could discover it uncomfortable or difficult to observe padahastasana. Modifications, corresponding to maintaining the knees bent, could also be extra appropriate.

4. When you really feel dizzy

Individuals who expertise dizziness needs to be cautious with inversions. If these signs are a priority, itโ€™s advisable to skip this yoga pose.

5. Folks with osteoporosis

Anybody with osteoporosis or low bone density could must be cautious with ahead bends to forestall pressure on the backbone. Modifications, corresponding to utilizing props or maintaining a slight bend within the knees, will be thought of.

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As with all train or yoga pose, it’s important to take heed to your physique and seek the advice of with a healthcare skilled or a certified yoga teacher when you have any doubts or pre-existing well being points.

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