How to Perform Padahastasana (Hand-to-Feet Pose)

Yoga is an excellent way to improve your overall health and well-being. If you’re looking to add a stretching pose to your workout routine, Padahastasana is a great option. Also known as Hand Under Feet Pose, Padahastasana is a deep forward bend inverted yoga pose that offers many benefits. By practising Padahastasana, you can help strengthen your knees and thighs, stretch your lower back and the back of your thighs, and work your calves and hamstrings.

What is Padahastasana Yoga?

Padahastasana is a great way to stretch your lower back, calf, and thigh muscles. The name of the pose comes from Sanskrit, where pada means foot, hasta means hand, and asana means posture. So the literal translation of this asana is to use your hands to touch your feet by bending forward.

Benefits of Padahastasana Yoga:

Here are some of the best benefits of performing Padahastasana regularly.

1. Help You Burn Your Tummy Fat:

The Padahastasana is a great way to help you lose abdominal fat while also stretching your muscles. You may not be able to do this asana perfectly at first, but with practice, you can achieve amazing results.

2. Strong and Flexible Spine:

The Padahastasana is a great way to improve flexibility in your spine and muscles while also strengthening your feet and arms. This yoga asana is perfect for those looking to improve their flexibility and range of motion.

3. Enhances the Vitality Level of the Body:

Padahastasana, also called hand-to-feet pose, can help enhance the strength and activeness of your body. It is part of the Surya namaskar routine and can be very beneficial for your health.

4. Improves Your Digestion:

The practice of Padahastasana can help to move things along inside the digestive tract effectively by stimulating the digestion process. This, in turn, can help to enhance the functions of various digestive organs.

5. Boost Your Metabolism:

Yoga is a great way to add a workout to your daily routine, but in order to get the most out of Padahastasana, make sure you warm up for at least 10 minutes first. This will help loosen up your muscles and relieve any stiffness. If you’re new to yoga, it’s also important to get guidance from an experienced teacher to avoid any serious injuries. Let us know if you found this article helpful!

How to do Padahastasana:

Here are the simple steps you can follow to perform Padahastasana efficiently:

• Stand erect in a mountain pose with hands on the side of your body while keeping them straight.
• Slowly bend down while leaning the joints of the hip and exhale. Make sure not to turn from the waist joints.
• Remember that you need to stretch the torso in the foothills and keep breathing while you bend forward.
• Hols and tilt your hands under the feet and make sure to keep your fingers under the feet entirely.
• Take the head and torso as much as possible while you inhale, taking the leg and torso closer.
• Lift the torso a little, try to stretch, and don’t stop inhalation and exhalation all the while. Then try to bend forward and deeper when breathing.
• Remain in this position for as long as you can.
• Initially, you may not stretch much, but you can gradually increase your body’s strength and flexibility.
• While performing this asana, keep your legs and back straight.
• Avoid stressing your neck muscles by letting your head hang tight.
• Inhale and slowly bring your torso upward.

Who Should not do Padahastasana?:

Although Padahastasana is beneficial, people with the following health conditions should avoid performing this pose.

• Hypertension and heart problems.
• Ulcers.
• Hip injuries.
• Abdominal hernia.
• Sciatica.
• Knee problems.
• Vertigo.

Please note that the tips and suggestions mentioned in this article are for informational purposes only, and are not to be taken as professional medical advice. Always consult with a doctor or licensed dietician before trying out any new diet or fitness plan, especially if you have any pre-existing medical conditions.

FAQ:

1. What are the preparatory poses to perform Padahastasana?

Ans: Before you start performing hand-to- feet pose or Padahastasana, the following are the preparatory poses you need to practice:

• Paschimottanasana.
• Janusirsasana.
• Adho mukha svanasana.
• Sputa padangusthasana.

2. What is the right time to perform yoga?

Ans: The right time to perform any yoga pose is during early mornings or evenings when your bowels are empty. Make sure you perform yoga in open spaces or rooms with proper ventilation.

3. Can anyone perform yoga asanas at home?

Ans: Although yoga is for people of all ages, irrespective of gender, it is best to perform yoga asanas under the guidance of a professional, especially if you are a beginner or suffering from any health conditions. To avoid any injuries, make sure to train under a professional.