In this era of automation, where man is stuck in the clock of twelve to twelve, to meet his day to routine, it has become an exigency to include at least a set of exercise in his daily groove in order to aid both his physical as well as mental health and to take up the whole day schedule smoothly.
“Yoga Heals the Soul"
When we talk about workouts, we cannot be oblivious towards the modern resurrection of a thousand-year-old practice i.e. YOGA. In the latest years, Yoga has become the most favored form of physical exercise because of its serenity, varied postures and traditional practices that eventually enhance the control of body and mind while relishing the goodness of nature at the same time.
Padahastasana stands one among the twelve poses of hatha yoga where Hatha stands for "force". This pose is also known as 'Hand under Foot Pose' or 'Standing Forward Bend, ' and it works as a miracle to nurture one's spiritual health.
The term Padahastasana is traditionally derived from the Sanskrit Language where 'Pada' stands for 'Foot', 'Hasta' stands for 'Hands', and 'Asana' depicts 'Posture' or ‘Seat’.
Hand To Foot pose is considered to be one of the most intense inverted yoga postures and is widely praised for its muscle-strengthening and toning benefits.
Being the third pose of Surya Namaskar, this semi-inversional pose of yoga is surmised to reduce tamas, which means heaviness of inertia in the body. Moreover, this pose is believed to enrich body balance and spiritual cleansing by unlocking the energy zones of our body.
The following are the steps to perform this pose:
Step 1: Stand in Tadasana (Mountain Pose), which means standing while keeping the spine erect.
Step 2: Keep the feet hip-width apart.
Step 3: Inhale and slowly raise the arms up.
Step 4: Exhale and start folding forward slowly. Make sure that the spine remains as concave as possible while bending forward with control.
Step 5: Slide both the hands under the feet with the palms up and toes touching the wrists.
Step 6: Exhale gently while moving the face towards the space between your knees.
Step 7: Maintain the pose for 3-5 breaths.
Step 8: Inhale while looking forward.
Step 9: Release the hands one by one.
Step 10: Inhale and come back to the center position.
Step 11: Exhale while bringing the hands down.
_1702103495.jpg)
1. The Toning Effect: Being an intense stretching pose, this helps in bracing and toning the body, resulting in a harmonized, nimble physique.
2. The Flex - Spell: The semi-inverted pose holds several virtues in making the body free from sprains. This posture protects the tough muscles of the hamstrings, wrist, and lower back from various muscular diseases by enchanting the spell of great flexibility in the body.
3. The Flawless Flow: The posture ensures a better blood flow right from the head to heel due to its inverted effect where the head is placed below the heart, thus boosting the blood flow in the veins. The better flow of blood, in turn, gives a brilliant glow to the skin, hampers anxiety, and fights various signs of aging.
4. Goodbye Fat: This pose is magnificent in reducing the excessive fat, protecting the body from various cardiovascular diseases. This pose is best for vanishing belly fat through regular practice.
5. A Healthy Gut: "A good digestion turneth all to healthy." For those seeking natural relief from indigestion and bloating, this pose can be a valuable practice. This pose galvanizes the well-functioning of all the digestive organs, including the spleen and liver, ensuring a smooth bowel movement and a healthy digestive system.
6. The Good Glands: "Harmones are the reason of your happiness." The glands present in our body secrete harmones which play a vital role in maintaining homeostasis. This Yoga asana dominantly vivify the functionality of thyroid, endocrine and pituitary gland to lock up the entire wellness.
7. Key to Chakras: This posture is a natural way to activate the body's energy centers, known as chakras, encouraging their free flow, which supports physical, psychological, emotional, and spiritual wellness.
8. Taming Tamas: "Tama attracts misery." If one's soul is infected by tamas, this pose is the best remedy. A tamasic mind is always wounded with laziness, depression, demotivation, heaviness, etc., which often dulls understanding and limits creativity.
Therefore this pose removes inertia and sets the practitioners free from these downward energies flowing in the spine. Regular practice of this pose makes the body light and energized.
Also Read: What Is Trikonasana Yoga (Triangle Pose) Benefits And Steps
9. The Well-Vata: The alignment of this asana unifies the Vata dosha in the body. Vata presides over all the movements in the body and mind, viz., controlling the blood flow, elimination of waste, breathing and other motions. This posture helps to harmonize Vata dosha, which in Ayurveda is understood to promote good mental and physical health.
Further, this pose removes
- Stress
- Anxiety
- Fatigue
-Speeding up metabolism and concentration
While bending forward, move your torso from the hip joints and not the waist.
Legs and knees must be kept straight while practicing the pose.
Do not overstretch. Overstretching might overstress the knees, thighs, calves, ankles, etc., resulting in a sprain.
Due to tightness in the hamstrings and lower back, beginners might struggle to immediately get into this hand-to-foot pose. It is advisable to first practice some gentle stretches to release tension in the neck, back, and hamstrings before attempting this asana.
People may take a few days to reach the hand-under-foot pose. It is advised to stretch as per one's comfort and flexibility.
People suffering from the following problems should not practice this asana:
Back pain
High blood pressure
Heart disease
Abdominal hernia
Knee Problem
Read More: Everything You Need to Know About Sarvangasana(Shoulder Stand)
Final words: Padahastasana is an amazing yoga pose that renders several health benefits. Right from the flexibility to the inner peace, The healing power of this asana is bestowed upon the practitioner. Include this beneficial pose in your daily yoga sadhana to achieve the aforementioned benefits.
