Isn’t it thought provoking that yoga uses the body to heal the body? Yoga relies on your own body for strengthening it. It focuses on steady posture and relaxation of muscles. This is what makes yoga different from other exercises. Other forms of exercises focus primarily on external equipment and inducing stress on the body.
Indian saints developed the traditional methods of yoga to control the mind and bodily activities. Every human wishes to live in harmony with oneself. Physical, mental and spiritual balance is of utmost importance.1
Today, Yoga is globalised and is widely practised in India and western countries. People of all age groups, gender and nationalities practice yoga in various settings like schools, gyms, yoga studios, parks, homes, and temples. Yoga has become a profitable enterprise as its interest in people keeps increasing. Yogalates and Yogarobics are some of the modernised versions of yoga.2
Yoga often sees the practice of asanas, one of which is padahastana. Let us look at some interesting features and benefits of padahastasana.
What is Padahastasana
Padahastasana is one of the asanas (pose) of surya namaskar. Surya means sun, and namaskar means salutation. Surya Namaskar comprises of breathing techniques (pranayama) and 7 asanas that are performed in cyclic order, thereby creating 12 asanas in total. Surya Namaskara includes 7 asanas like Pranamasana, Hastautthan Asana, Hastapad Asana, Ashwasanchalan Asana, Ashtang Namaskar, Bhujangasana and Parvatasana
Pada means feet and hasta means hands. Therefore, padahastasana means keeping the palms down towards the feet.4 Padahastasana is also called hand-to-foot pose. It uses the breathing pattern of Ucchavasa, which refers to normal breathing. This means no exhalation or inhalation of breath, rather simple free breathing.3
How to do it?
Padahastasana must be done properly for maximum health benefits. One may perform padahastasana in the following manner:
- First, stand straight with feet about 2 inches apart.
- Then inhale slowly and simultaneously bring your arms up.
- Now, stretch the body from above your waist.
- Exhale and slowly bend forward until your palms touch the ground.
- Make your back as straight as possible by stretching it.
- Maintain this posture for 10-30 seconds. Breathe normally at this time.
- Now inhale and slowly come up to an upright position and stretch your arms right above your head.
- Finally, exhale slowly and come back to the starting position.
- Relax in samasthiti. Samasthiti is a simple standing pose, with feet together and body upright.4
- This is one cycle of padahastana.
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Padahastasana (Hand to Foot Pose)-Alignment, Benefits and Cautions
Padahastasana is also known as Hand to Foot Pose. It is practiced during the Surya Namaskar or Sun Salutation. Padahastasana massages and tones the digestive organs while increasing flexibility in your calves and hamstrings. It can also release excess Vata (air) from your abdomen and improve blood circulation.
- Stand with the spine erect, feet together and hands beside the body
- Relax your body
- Distribute the weight of the body evenly on both feet
- Slowly bend forward
- While bending forward, imagine that the body has no bones or muscles
- Do not strain or force the body
- Place the fingers underneath the toes or catch your ankles
- Relax the back of your neck
- Maintain your legs and knees active, they should remain straight
- Take a few deep breaths
Benefits of Padahastasana
- Massages the digestive organs
- Alleviates flatulence, constipation, and indigestion
- Spinal nerves are stimulated and toned
- Increases vitality
- Improves the metabolism
- Improves concentration
- Helps with nasal and throat diseases
Contra-indications of Padahastasana:
Padahastasana should not be practiced by people suffering from serious back complaints, sciatica, heart disease, high blood pressure, or abdominal hernia. It is also not advised for pregnant women especially during the second or third trimester.