Image: Shutterstock
Do you feel sluggish? Have indigestion or other stomach problems? Have a hard time maintaining concentration? You may want to try out yoga to help with all these problems in addition to other health benefits as well as mental peace. One of the best asanas to perform to improve your digestion, metabolism, flexibility and even concentration is Padahastasana or the Hand to foot pose as it involves bending standing erect and then bending forward without forcing the body to place your hands underneath your toes. Read on to find out a step-by-step guide, benefits and precautions of Padahastasana.
Image: Shutterstock
Padahastasana: Step By Step Guide
Precautions for Padahastasana
Benefits of Padahastasana
FAQs
Image: Shutterstock
Step 1: Start by standing straight.
Step 2: Keep your entire frame in a single line
Step 3: Next, ensure that your legs are together and palms by your thighs.
Step 4: The chest should be wide open.
Step 5: Now slowly inhale and lift your hand gradually upwards over your head.
Step 6: The biceps should touch your ears retaining the elbows straight.
Step 7: Stretch your palms upwards as much as possible.
Step 8: While practising this stretch, do not bend your neck ahead.
Step 9: Next, slowly exhale and begin bending ahead with your lower back.
Step 10: Keep your legs straight and do not bend your knees.
Step 11: Keep your entire body and palms in a single line as your upper body makes an angle of 90° along with your legs.
Step 12: First your stomach touches next to your thighs and lastly your chest.
Step 13: Keep your breath even and begin ordinary respiration withinside the very last role.
Step 14: Remain in this position at the least for 15-30 seconds.
Step 15: To release from this asana, first carry up your brow and the palms from the heels.
Step 16: Then whilst breathing in slowly begin elevating up and stand instantly.
Step 17: Again repeat the position of, your palms stretched upwards with biceps touching your ears.
Step 18: Slowly begin exhaling and bring your palms down alongside the thighs.
Step 19: Separate your legs and loosen up yourself.
Tip: Practice the Padahastasana (Hand under the foot pose) before or after the back bending poses such as cobra pose, Bhujangasana, wheel pose (Chakrasana), bridge pose (Setu-Bandhasana).
Image: Shutterstock
People affected by lower backache must avoid exercising Padahastasana.
It must also not be practised if affected by an ulcer. Practice is illegitimate for the individuals affected by coronary heart problems.
Those who've high blood pressure also should avoid it.
Tip: Padahastasana is also not advised for pregnant women especially during the second or third trimester.
Image: Shutterstock
Amplifies Flexibility: The Padahastasana basically is a synonym of flexibility. The pose engages the thighs and lower back muscles which might be tight and susceptible to stress. There’s no higher manner than hand-below-foot pose to lighten up those tight regions and to boom flexibility in a secure way.
Stimulates the Glands: The function of the thyroid, endocrine, pituitary glands can't be undermined in fostering fitness and well-being. These glands stabilise the hormones, ensure the proper functioning of numerous organs and decorate the temper and bodily fitness. The ahead fold motion of Padahastasana eloquently stimulates the functioning of the pineal and adrenal glands making sure wholesome wellness.
Image: Shutterstock
Unleashes Creativity: The yoga pose turns on the strength zones (Chakras) that relax on the backbone withinside the diffused frame. The squeezing fold of Padahastasana unlocks the sacral chakra that is positioned on the sacrum governing creativity, relationships, and intimacy.
Removes Tamas: The lively gain of the Hand below foot pose powerfully reduces tamas from the frame. Tamas is the characteristic of laziness, heaviness, or dullness. A Tamasic thought is depressed and unmotivated. The Padahastasana gets rid of inertia and assists practitioners, slowing down the heartbeat, imparting comfort from bodily and intellectual exhaustion.
Harmonizes Vata: From an Ayurvedic perspective, the exercise of Padahastasana harmonizes the Vata dosha withinside the frame. The annoyed Vata stability results in constipation, dehydration, dizziness, anxiousness, etc. This holistic asana is assumed to stabilise the Vata dosha, which quickens the digestion and increases ethereal strength withinside the frame.
Image: Shutterstock
Stretches the Wrists: The pose exerts minimal stress at the wrists and heals any infection or injury quickly. Strong wrists facilitate clean moves and corporation grip.
Exists in Union: The alignment of the pose is additionally efficient in revealing a union among nature and the spirit. Building a real connection is the ultimate goal in the science of yoga.
Therapeutic for Carpal Tunnel Syndrome: Carpal Tunnel Syndrome is a common disorder affecting many. Negligence to right and well-timed care can worsen the scenario with the surgical procedure being the only option. Padahastasana is a herbal and secure approach to treating the trouble of Carpal Tunnel Syndrome.
Get the Blood Flowing: The Hand below the Foot pose increases the blood circulation withinside the upper frame area. A Boosted blood float bathes the nerves and organs in energy ensuing from their fitness enhancement and right functioning.
Image: Shutterstock
Stress Eliminator: Forward Fold in Padahastasana for 30 seconds helps get rid of stress, fatigue, and energizes the frame for wearing at the day with happiness, liveliness, refreshment and rejuvenation.
Better Posture: Forward Sitting in a hunched manner completely distorts the posture. Stand in Padahastasana for some seconds every day lengthens the spine and helps get rid of the hunched back. A right posture is essential for standing, walking, lying, and sitting for ensuring minimal stress on the muscles.
Speeds up Metabolism: Practice Hand Under Foot Pose to reinforce up the metabolic procedures for good. This secure bodily workout facilitates a practitioner in retaining a healthful metabolism on a normal foundation ensuring less complicated weight management.
Image: Shutterstock
Well Functioning Spleen and Liver: Protect yourself from the sicknesses of thrombocytopenia, liver adenoma, through the ordinary exercise of the hand below foot pose for the most excellent functioning of the spleen and liver.
Healthy For Nasal and Throat Problems: The people tormented by various nasal and throat troubles ought to encompass the Padahastasana in their fitness regimen. The posture is considered to be powerful in the recovery of the throat and nasal-associated illnesses.
Stay Healthy and Young: Padahastasana is the manner of retaining the frame, thoughts, and soul in perfect shape. This yoga asana fortifies the organs, increases the blood supply, and improves the running of the general frame systems.
Tip: While moving forward, move head and torso as one unit. Lean in front at the hips and not at the waist.
Image: Shutterstock
A. It is constantly endorsed to consist of a 10-minute warm-up previous to your asana practice. Why? Because it allows your frame to truly prepare, put off stiffness, boom flexibility and smoothen your joints. Did you already know that many current yoga patterns forget about the warm-up and consequently hazard severe injuries? No count in case you are an amateur or superior practitioner, ensure to feature your warm-up. In conventional hatha yoga, which is known as Pawanmuktasana and consists of easy rotations and moves of the toes, ankles, knees, hips, shoulder, elbows, wrists, and neck.
Image: Shutterstock
A.
Do you feel sluggish? Have indigestion or other stomach problems? Have a hard time maintaining concentration? You may want to try out yoga to help with all these problems in addition to other health benefits as well as mental peace. One of the best asanas to perform to improve your digestion, metabolism, flexibility and even concentration is Padahastasana or the Hand to foot pose as it involves bending standing erect and then bending forward without forcing the body to place your hands underneath your toes. Read on to find out a step-by-step guide, benefits and precautions of Padahastasana.
Padahastasana: Step By Step Guide
Precautions for Padahastasana
Benefits of Padahastasana
FAQs
Padahastasana: Step By Step Guide
Step 1: Start by standing straight.
Step 2: Keep your entire frame in a single line
Step 3: Next, ensure that your legs are together and palms by your thighs.
Step 4: The chest should be wide open.
Step 5: Now slowly inhale and lift your hand gradually upwards over your head.
Step 6: The biceps should touch your ears retaining the elbows straight.
Step 7: Stretch your palms upwards as much as possible.
Step 8: While practising this stretch, do not bend your neck ahead.
Step 9: Next, slowly exhale and begin bending ahead with your lower back.
Step 10: Keep your legs straight and do not bend your knees.
Step 11: Keep your entire body and palms in a single line as your upper body makes an angle of 90° along with your legs.
Step 12: First your stomach touches next to your thighs and lastly your chest.
Step 13: Keep your breath even and begin ordinary respiration withinside the very last role.
Step 14: Remain in this position at the least for 15-30 seconds.
Step 15: To release from this asana, first carry up your brow and the palms from the heels.
Step 16: Then whilst breathing in slowly begin elevating up and stand instantly.
Step 17: Again repeat the position of, your palms stretched upwards with biceps touching your ears.
Step 18: Slowly begin exhaling and bring your palms down alongside the thighs.
Step 19: Separate your legs and loosen up yourself.
Tip: Practice the Padahastasana (Hand under the foot pose) before or after the back bending poses such as cobra pose, Bhujangasana, wheel pose (Chakrasana), bridge pose (Setu-Bandhasana).
Precautions for Padahastasana
People affected by lower backache must avoid exercising Padahastasana.
It must also not be practised if affected by an ulcer. Practice is illegitimate for the individuals affected by coronary heart problems.
Those who've high blood pressure also should avoid it.
Tip: Padahastasana is also not advised for pregnant women especially during the second or third trimester.
Benefits of Padahastasana
Amplifies Flexibility: The Padahastasana basically is a synonym of flexibility. The pose engages the thighs and lower back muscles which might be tight and susceptible to stress. There’s no higher manner than hand-below-foot pose to lighten up those tight regions and to boom flexibility in a secure way.
Stimulates the Glands: The function of the thyroid, endocrine, pituitary glands can't be undermined in fostering fitness and well-being. These glands stabilise the hormones, ensure the proper functioning of numerous organs and decorate the temper and bodily fitness. The ahead fold motion of Padahastasana eloquently stimulates the functioning of the pineal and adrenal glands making sure wholesome wellness.
Unleashes Creativity: The yoga pose turns on the strength zones (Chakras) that relax on the backbone withinside the diffused frame. The squeezing fold of Padahastasana unlocks the sacral chakra that is positioned on the sacrum governing creativity, relationships, and intimacy.
Removes Tamas: The lively gain of the Hand below foot pose powerfully reduces tamas from the frame. Tamas is the characteristic of laziness, heaviness, or dullness. A Tamasic thought is depressed and unmotivated. The Padahastasana gets rid of inertia and assists practitioners, slowing down the heartbeat, imparting comfort from bodily and intellectual exhaustion.
Harmonizes Vata: From an Ayurvedic perspective, the exercise of Padahastasana harmonizes the Vata dosha withinside the frame. The annoyed Vata stability results in constipation, dehydration, dizziness, anxiousness, etc. This holistic asana is assumed to stabilise the Vata dosha, which quickens the digestion and increases ethereal strength withinside the frame.
Stretches the Wrists: The pose exerts minimal stress at the wrists and heals any infection or injury quickly. Strong wrists facilitate clean moves and corporation grip.
Exists in Union: The alignment of the pose is additionally efficient in revealing a union among nature and the spirit. Building a real connection is the ultimate goal in the science of yoga.
Therapeutic for Carpal Tunnel Syndrome: Carpal Tunnel Syndrome is a common disorder affecting many. Negligence to right and well-timed care can worsen the scenario with the surgical procedure being the only option. Padahastasana is a herbal and secure approach to treating the trouble of Carpal Tunnel Syndrome.
Get the Blood Flowing: The Hand below the Foot pose increases the blood circulation withinside the upper frame area. A Boosted blood float bathes the nerves and organs in energy ensuing from their fitness enhancement and right functioning.
Stress Eliminator: Forward Fold in Padahastasana for 30 seconds helps get rid of stress, fatigue, and energizes the frame for wearing at the day with happiness, liveliness, refreshment and rejuvenation.
Better Posture: Forward Sitting in a hunched manner completely distorts the posture. Stand in Padahastasana for some seconds every day lengthens the spine and helps get rid of the hunched back. A right posture is essential for standing, walking, lying, and sitting for ensuring minimal stress on the muscles.
Speeds up Metabolism: Practice Hand Under Foot Pose to reinforce up the metabolic procedures for good. This secure bodily workout facilitates a practitioner in retaining a healthful metabolism on a normal foundation ensuring less complicated weight management.
Well Functioning Spleen and Liver: Protect yourself from the sicknesses of thrombocytopenia, liver adenoma, through the ordinary exercise of the hand below foot pose for the most excellent functioning of the spleen and liver.
Healthy For Nasal and Throat Problems: The people tormented by various nasal and throat troubles ought to encompass the Padahastasana in their fitness regimen. The posture is considered to be powerful in the recovery of the throat and nasal-associated illnesses.
Stay Healthy and Young: Padahastasana is the manner of retaining the frame, thoughts, and soul in perfect shape. This yoga asana fortifies the organs, increases the blood supply, and improves the running of the general frame systems.
Tip: While moving forward, move head and torso as one unit. Lean in front at the hips and not at the waist.
FAQs
Q. What is the preparation for Padahastasana?
A. It is constantly endorsed to consist of a 10-minute warm-up previous to your asana practice. Why? Because it allows your frame to truly prepare, put off stiffness, boom flexibility and smoothen your joints. Did you already know that many current yoga patterns forget about the warm-up and consequently hazard severe injuries? No count in case you are an amateur or superior practitioner, ensure to feature your warm-up. In conventional hatha yoga, which is known as Pawanmuktasana and consists of easy rotations and moves of the toes, ankles, knees, hips, shoulder, elbows, wrists, and neck.
Q. What are the variations for Padahastasana?
A.
- Repeat the primary 6 steps as mentioned above.
- Now inhale slowly and lift your fingers sideways.
- When the fingers attain on the shoulder stage flip your palm upwards and begin elevating up your fingers over your head.
- Hands have to be stretched, biceps touching your ears.
- Now retain the exercise as defined earlier.
- When returning, exhale slowly and convey your fingers down sideways.
- At the shoulder, flip your hands downwards and convey your fingers returned to the aspect otherwise your thighs.
- This is another method to exercise the hand feet pose.
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