Other Basic Asanas/ Yoga

Hand to Leg Pose (Padahastasana)

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Padahastasana, also known as the Arm and Leg pose or Hand to Foot Pose is an inverted standing asana wherein the upper limbs and hands are extended down to grasp the feet. It comes from the Sanskrit words ‘pada’ which means “foot”, hasta which means “hand”, and asana which stands for “posture” or “seat”. This pose stretches the entire back of the body from the head to the heels. This posture great in improving one’s flexibility, as it stretches the back and leg muscles. It strengthens the core muscles, aids in digestion, removing any stomach problems, including constipation. This asana is great for women who are suffering from anemia as well.

How to Execute Padahastasana:

Part A:

  1. Stand straight, and inhale slowly while gradually raising the right arm above the head.
  2. Slowly bend the torso toward the left, with the left arm extending downward at the same time.
  3. Maintain this position for 8 seconds before exhaling and slowly returning back to the original position.
  4. Do the same for the other side of the body.

Part B:

  1. Stand straight, and inhale slowly while gradually raising the left arm above the head.
  2. Slowly bend the torso toward the right, with the right arm extending downward at the same time.
  3. Maintain this position for 8 seconds before exhaling and slowly returning back to the original position.

Part C:

  1. Stand straight, and inhale slowly while gradually raising the arms above the head.
  2. Exhale and gradually bend forward, the arms still extended
  3. Continue bending downward until the head is close to the knees as possible. Make sure that the knees are not bent.
  4. Place both palms under the foot if possible.
Practice: To complete Hand to Leg Pose (Padahastasana) Incorporate Parts A, B, C in one smooth and continuous flow with 8 seconds of pause in each bend and repeat the sequence for 8 rounds x hold 8 seconds each.

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2 Comments

  • Reply
    Fed
    May 7, 2022 at 3:30 pm

    Hello,

    just a question please: how this pose can help with anemia?

    Many thanks,
    Fed

    • Reply
      shiva_new
      May 18, 2022 at 12:36 am

      Hello Fed. Thank you for your comments.
      First, it’s not easy to explain the benefits of each posture per se. The explanation will come when you practice the posture regularly for some time. This will allow you to feel the experience of the posture. And the most crucial factor is knowing that it works for anemia.

      Now let’s come to understand how the process works. The posture in itself is vigorous, but it does seem like the movements are very regulated and gradual. Then once you have done the entire circuit according to instruction, you will feel warm and energized.

      Such a sensation is due to your controlled breath-work during the process. For example, imagine you take a gasified bottle of drink and keep shaking it for a minute or so. After such a vigorous shake, you uncap or open the bottle. What do you expect will happen? Like a shaken champagne bottle, contents will spray out the bubbly gases liquid with tremendous force, and the liquid literally explodes out as spray.

      Benefits of padahastasana 1. is precisely like that of a spray of energy from a champagne bottle. As you bend forward and backward, your spinal fluid in the spinal column gets shaken. As the energy level increases, your body can assimilate all nutrition in the body at a peak level.
      2. The posture procedure will also help you prevent excessive bleeding during your monthly menstrual cycle.
      3. The third posture which will prevent excessive bleeding during your period is the Yoga mudra.
      Therefore, 4. don’t practice yoga postures during your monthly period.

      Dada s

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