Padahastasana (पादहस्तासन)

Padahastasana (पादहस्तासन), which means “Hand-to-Foot Pose,” is another standing forward bend in yoga that is often practiced in conjunction with Padangusthasana. The name is derived from the Sanskrit words “pada” (foot), “hasta” (hand), and “asana” (posture). It is a slightly more advanced version of the forward fold, as it involves placing the hands under the feet.

How to do Padahastasana

  1. Start by standing in Tadasana (Mountain Pose) with your feet together or hip-width apart for better balance.
  2. Inhale and lift your arms above your head, lengthening your spine.
  3. Exhale and bend forward from your hips, keeping your back straight.
  4. Reach down and place your palms under the soles of your feet, with your toes touching your wrists. You can bend your knees as much as needed to get your hands under your feet.
  5. Inhale and lengthen your spine, lifting your head slightly.
  6. Exhale and deepen the fold, gently pulling your torso closer to your legs. Keep your elbows pointing out to the sides.
  7. Hold the pose for 30-60 seconds, breathing deeply and evenly.
  8. To release, release your hands and slowly roll up to a standing position on an inhale.

Benefits of Padahastasana

  • Increases Flexibility:
    This pose deeply stretches the hamstrings, calves, and the entire back of the body.
  • Strengthens Muscles: It strengthens the ankles, legs, and core muscles.
  • Improves Digestion: The forward fold compresses the abdomen, massaging the digestive organs and aiding in digestion and relieving constipation.
  • Calms the Mind:
    The pose has a soothing effect on the nervous system, which helps reduce stress and anxiety.
  • Improves Circulation:
    By inverting the body, it increases blood flow to the head, which can improve oxygen supply to the brain and promote mental clarity.

Contraindications of Padahastasana

Avoid or modify this pose if you have:

  • Severe back pain or injury:
    This includes herniated discs, slipped discs, or spinal stenosis. The forward bend can put excessive pressure on the spine and worsen the condition.
  • Sciatica:
    The deep stretch can aggravate the sciatic nerve.
  • High blood pressure or heart conditions:
    As an inversion, the pose brings the head below the heart, which can increase blood pressure and is not recommended for those with uncontrolled hypertension or other heart issues.
  • Vertigo or dizziness:
    The change in head position can exacerbate these conditions.
  • Migraines or epilepsy:
    The inversion aspect can trigger or worsen symptoms.
  • Glaucoma or myopia:
    The increased pressure in the head can be harmful to the eyes.
  • Recent abdominal surgery or hernia:
    The pressure on the abdominal wall can be dangerous.

Anatomy (Muscles involved)

Padahastasana engages and stretches a wide range of muscles and joints:

Hamstrings:
The large muscles at the back of the thighs are intensely stretched in this pose.

Calves:
The calf muscles (gastrocnemius and soleus) are also stretched.

Gluteus Maximus:
The glute muscles are engaged and stretched.

Spine:
The erector spinae muscles along the spine are stretched, increasing spinal flexibility.

Wrists:
 Placing your feet on your palms provides a stretch to the muscles in your wrists.