Padahastasana or Head to Knee Forward Bend Pose
What is Padahastasana?
The Padahastasana is referred to as the Head to Knee Yoga Pose or the Head to Knee Forward Bend. Pada hastasana requires touching the feet with your hands.
It is a simple and basic pose, which can be performed on its own or incorporated as part of the Sun Salutation (Surya Namaskara). It is a toe touching posture which looks very easy, but its effectiveness lies in the way it is performed. You must concentrate and visualize it deeply in order to get its maximum benefit. You must breathe and relax completely. All yoga postures are like meditation, requiring complete concentration and awareness, which in turn brings about the release of stress and total relaxation.
This is a standing pose. Do not confuse it with Janu Shirsasana or the Knee to Head Pose, which is a sitting pose.
Step by Step:
For this posture you must first stand relaxed in the Palm Tree Pose (Tadasana).
Benefits: The Padahastasana has many benefits.
The Padahastasana is referred to as the Head to Knee Yoga Pose or the Head to Knee Forward Bend. Pada hastasana requires touching the feet with your hands.
It is a simple and basic pose, which can be performed on its own or incorporated as part of the Sun Salutation (Surya Namaskara). It is a toe touching posture which looks very easy, but its effectiveness lies in the way it is performed. You must concentrate and visualize it deeply in order to get its maximum benefit. You must breathe and relax completely. All yoga postures are like meditation, requiring complete concentration and awareness, which in turn brings about the release of stress and total relaxation.
This is a standing pose. Do not confuse it with Janu Shirsasana or the Knee to Head Pose, which is a sitting pose.
Step by Step:
For this posture you must first stand relaxed in the Palm Tree Pose (Tadasana).
- Stand with your feet firmly on the ground, breathing normally, so that you are first mentally relaxed and tuned. Relax all your muscles and close your eyes. Be totally aware of your entire body. Feel the touch of your feet on the floor.
- Inhale deeply and raise your hands upwards, by first circling them out to the sides. Stretch your arms upwards as much as you can.
- Now exhale slowly as you bend forward from the waist down. Keep on bending gradually, touching your knees and then gradually the calves and ankles, until your hands touch your feet. Take care not to bend your knees, but do not lock your knees either. Touch the feet (or either side, as far as you can). The movement should not be jerky or quick, but slow and fluid, while you are mindful of each sensation in your muscles.
- Do not force any muscle to stretch. Your neck and head should be relaxed; your spine should be stretched and lengthened as far as possible, with the tailbone and hips pushed back.
- Circle your hands out to either side of your feet. Wrap the first two fingers of the hands around the insides of the big toe of each corresponding foot. Inhale gently and hold your feet, breathing slowly but smoothly.
- Take care not to bounce up and down. In the initial stages, you might feel your body trembling.
- Hold the pose for some time and then release your hands while bending the knees slightly.
- Now inhaling gently, bring your body back to the original vertical position, gradually releasing the stretch of the spinal muscles.
- Repeat 3 or 4 times for maximum benefit.
Benefits: The Padahastasana has many benefits.
- It stretches, strengthens and tones the muscles of the abdomen, legs, calves and thighs.
- It stimulates and tones the glands and organs, such as the liver, pancreas and kidneys, which are situated in the abdominal region.
- It helps relieve constipation.
- It also relieves pain in sciatica and the lower back.