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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