Padahastasana – Hand To Foot Pose In Yoga

Padahastasana (hand to foot pose) is a part of the Forward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on introversion and counteracting the extroversion and dynamic opening up of bending backwards. It is associated with chest compression and exhalation, which induces relaxation.

How to do Padahastasana – Hand To Foot Pose In Yoga

• Stand with the spine erect, feet together and hands beside the body. Relax the body.
• This is the starting position.
• Distribute the weight of the body evenly on both feet. Slowly bend forward, first bending the head, taking the chin towards the chest, then bending the upper trunk, relaxing the shoulders forward and letting the arms go limp. 
• Bend the mid-trunk and finally the lower trunk.
• While bending forward, imagine that the body has no bones or muscles. Do not strain or force the body.
• Place the fingers underneath the toes or bring the palms to the floor beside the feet. If this is not possible, bring the fingertips as near to the floor as possible.
• Relax the back of the neck. The body is bent fotward with the knees straight and the forehead close to or touching the knees.
• Hold the position, relaxing the whole back.
• Slowly return to the starting position in the reverse order. This completes one round.
• Relax in the upright position before continuing the next round.

Breathing pattern while doing Padahastasana – Hand To Foot Pose In Yoga

• Inhale in the starting position.
• Exhale while bending forward.
• Breathe slowly and deeply in the final position. 
• Inhale while returning to the starting position.

Variation of Padahastasana – Hand To Foot Pose In Yoga – Dynamic Forward Bending 

• Stand upright with the feet together, arms beside the body and the palms of the hands facing backward. The fingers should be together and straight.
• Raise the arms above the head, keeping them straight and shoulder width apart.
• Lean backward slightly to stretch the whole body.
• Bend forward from the hips, keeping the knees straight, and bring the hands towards the floor. If possible without straining, place the hands on either side of the feet with the tips of the fingers in line with the toes.
• Bring the forehead towards the knees.
• Do not strain the hamstring muscles by using excessive force.
• Hold the final position for one or two seconds.
• Raise the body to the upright position, keeping the arms straight above the head.
• Lower the arms to the sides.

Breathing pattern while doing Variation of Padahastasana – Hand To Foot Pose In Yoga

• Inhale raising the arms, and exhale bending forward, inhale coming back to the upright position, exhale lowering the arms to the sides.

Precautions while doing Padahastasana – Hand To Foot Pose In Yoga

• This asana should not be practised by people suffering from serious back complaints, sciatica, heart disease, high blood pressure or abdominal hernia. 
• Cautions for inverted postures apply.

Benefits of doing Padahastasana – Hand To Foot Pose In Yoga

• This asana massages and tones the digestive organs, alleviates flatulence, constipation and indigestion. Spinal nerves are stimulated and toned. 
• Inverting the trunk can increase vitality, improve metabolism and concentration and help with nasal and throat diseases.
• The dynamic form of padahastasana also help s to remove excess weight.

Practice note:

• Beginners should try to bring the fingertips to the floor beside the toes. If this is not possible, they can grasp the ankles or calves.