Standing Forward Bend (Pada Hastasana)
Pada Hastasana comes from the Sanskrit words “Pada” (foot), “Hasta” (hand), and “Asana” (pose). It means “Hand to Foot Pose.” This forward-bending asana symbolizes surrender, humility, and release. It stretches the entire backside of the body — from the heels to the head — promoting calmness and flexibility.
Steps to Perform
Step 1
Stand tall in Tadasana (Mountain Pose) with feet together and arms by your sides.
Step 2
Inhale deeply, raising your arms overhead and lengthening your spine.
Step 3
Exhale and bend forward from the hips, keeping your back straight as long as possible.
Step 4
Bring your hands toward your feet, placing palms beside them or under your soles (as flexibility allows).
Step 5
Relax your head and neck, allowing your upper body to hang freely.
Step 6
Breathe deeply and hold for 15–30 seconds.
Step 7
Inhale slowly and lift your torso back up, returning to standing position.
Benefits
- Stretches the spine, hamstrings, and calves.
- Improves flexibility and posture.
- Increases blood flow to the head, refreshing the brain and calming the mind.
- Relieves stress, anxiety, and fatigue.
- Stimulates digestion and tones the abdominal organs.
Precautions
- Avoid if you have back injuries, sciatica, or high blood pressure.
- Keep a slight bend in the knees if hamstrings are tight.
- Move slowly and never force the stretch.