Padahastasana

An incredible release for the back body, padahastasana (pod-A-hahs-TAHS-anna), or hand under foot pose, lengthens and stretches the hamstrings and spine. As a forward fold, padahastasana also relaxes the neck and shoulders to calm the mind and nervous system. The position of the hands under the feet can feel great on tired wrists.

The steps of Padahastasana:

Step 1: Start in Standing Forward Bend Pose. You should be able to comfortably touch the floor with your fingertips.

Step 2: Bend your knees deeply enough to lay your belly, ribs and chest on your thighs. Walk your hands underneath your feet, palms facing upwards. Place your toes on your wrist creases.

Step 3: Let your head hang heavy. On an inhale, hollow your armpits, pulling your upper arm bones forwards as you lengthen your sit bones up to the sky. On an exhale, slowly work your legs towards straight and fold in deeply, bending your elbows out to the sides.

Step 4: Stay here for up to 1 minute, then release your hands and return to Standing Forward Bend Pose.

Precautions:

Precautions to take when performing the Hand to Foot Pose:

• Avoid this pose if you suffer from severe back problems. Refrain from completely bending the belly..
• People with heart conditions and suffering from hypertension should avoid practicing this pose.
• It is better that a less challenging posture like the Uttanasana (Standing Forward Bend) be mastered before attempting the Hand to Foot Pose.
• The Hand to Foot Pose should also be avoided if you suffer from a spinal disorder like a slipped disc. Needless to say, performing this pose in this state will only make the condition worse.

Benefits of Padahastasana:

• Digestion
• Wrist stretch
• Relief from exhaustion and aches