Padahastasana or hand to foot pose: 8 advantages and how you can do it

Surya Namaskar or solar salutation, which is a mixture of 12 yoga poses, is extensively identified for its well being advantages. Every pose has one thing to supply. Certainly one of them is Padahastasana or Hand to Foot Yoga Pose, which is an efficient yoga asana practised to enhance bodily flexibility, stimulate the nervous system and extra. Read on to know the advantages of Padahastasana.

What’s padahastasana?

Padahastasana is a yoga asana that includes a ahead bending posture. The title “Padahastasana” is derived from the Sanskrit phrases “pada,” that means foot, “hasta,” that means hand, and “asana,” that means pose, shares yoga and wellness coach Shivani Bajwa.

The right way to do padahastasana?

To do the ahead bending yoga asana, observe these steps:

• Begin with the mountain pose, along with your toes hip-width aside and arms by your sides.
• Inhale as you elevate each your arms overhead.
• Exhale and hinge at your hips, bending ahead from the waist. Maintain your backbone straight as you fold ahead.
• Deliver your fingers right down to the ground on both aspect of your toes. In case your fingers don’t attain the ground, you’ll be able to bend your knees barely. Attempt to deliver your palms flat to the bottom, putting them beside your toes.
• If potential, straighten your legs, bringing your torso nearer to your thighs. It’s possible you’ll really feel a stretch in your hamstrings and decrease again.
• Maintain the place for a couple of breaths, enjoyable into the stretch.
• To launch the pose, bend your knees barely, have interaction your core, and slowly roll as much as a standing place, one vertebra at a time.

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What are the advantages of Padahastasana or hand to foot pose?

Padahastasana targets many components of the physique, so it’s a very helpful asana. Listed below are among the advantages:

1. Stretches the hamstrings and calves

Padahastasana includes a deep ahead bend, which stretches and elongates the muscular tissues at the back of the legs, significantly the hamstrings and calves. This will help you to stroll or run higher.

2. Improves flexibility of the backbone

The ahead bending motion helps to extend the flexibleness of the backbone, says the professional. This promotes higher vary of movement and reduces stiffness.

3. Strengthens the belly muscular tissues

Participating the core muscular tissues in padahastasana helps to strengthen the belly muscular tissues. This supplies help to the backbone and improves general core stability.

4. Stimulates belly organs

The ahead fold compresses the belly area, massaging and stimulating the organs within the digestive system. This may contribute to improved digestion, says Bajwa.

5. Calms the nervous system

The inverted place of the top on this pose can have a chilled impact on the nervous system. So, it could assist to cut back stress and anxiousness.

6. Enhances blood circulation

The ahead bend promotes blood circulation to the top and face. This probably improves oxygen provide to the mind and reduces emotions of lethargy.

7. Encourages mindfulness and focus

Like many yoga poses, padahastasana requires focus and mindfulness. Specializing in the breath and the sensations within the physique throughout the pose will help to calm the thoughts and enhance psychological readability.

8. Could help in managing despair

The mix of bodily motion, deep respiratory and the inversion in padahastasana could contribute to temper enhancement. This will assist to handle delicate signs of despair, says the professional.

Who shouldn’t do padahastasana?

Whereas padahastasana can supply numerous advantages, there are particular individuals who ought to keep away from this pose as a result of particular well being situations or issues. Listed below are some issues for people who may have to keep away from padahastasana:

1. When you’ve got again accidents

Individuals with present again accidents, particularly these involving the decrease again, ought to be cautious with forward-bending poses like padahastasana. It could be extra appropriate to switch the pose by bending the knees or avoiding deep ahead bends, suggests the professional.

2. When you endure hypertension

People with uncontrolled hypertension could must be cautious with inversions, as the top is positioned under the guts in padahastasana.

3. Pregnant ladies

Pregnant ladies, particularly these in later phases of being pregnant, could discover it uncomfortable or difficult to observe padahastasana. Modifications, equivalent to maintaining the knees bent, could also be extra appropriate.

4. When you really feel dizzy

Individuals who expertise dizziness ought to be cautious with inversions. If these signs are a priority, it’s advisable to skip this yoga pose.

5. Individuals with osteoporosis

Anybody with osteoporosis or low bone density could must be cautious with ahead bends to stop pressure on the backbone. Modifications, equivalent to utilizing props or maintaining a slight bend within the knees, might be thought-about.

As with every train or yoga pose, it’s important to take heed to your physique and seek the advice of with a healthcare skilled or a certified yoga teacher when you have any doubts or pre-existing well being points.