Hand to Foot Pose (Padahastasana)

Padahastasana (Hand-to-Foot Pose) is a deep forward fold that stretches the entire back of the body, particularly the hamstrings, calves, and spine. It's a variation of the traditional forward bend (Uttanasana) that involves placing the hands under the feet for a deeper stretch and connection. This pose can help relieve stress, improve flexibility, and stimulate the digestive system. In below pic see the position of hands under the feet so the palm touch the soul.

How to Practice Padahastasana

1. Start in Tadasana (Mountain Pose) with your feet hip-width apart and your body grounded.

2. Exhale and fold forward at your hips, keeping a long spine and letting your torso come toward your thighs.

3. Bend your knees slightly if needed to protect your lower back and allow for a smoother fold.

4. Slide your hands under your feet so that your toes are touching your wrists or the base of your palms. This position allows your hands to press into the ground for stability.

5. Inhale to lengthen your spine slightly, lifting your torso a bit.

6. Exhale and fold deeper, allowing your head and neck to relax, with your elbows bending out to the sides.

7. Hold the pose for 30 seconds to 1 minute, breathing deeply. To release, carefully slide your hands out from under your feet and slowly rise back up to standing.

Benefits of Padahastasana

Stretches the hamstrings, calves, and spine: This deep forward fold elongates the back of the body and improves flexibility.

Strengthens the wrists and arms: Holding your feet with your hands engages the forearms and wrists.

Improves blood flow to the brain: The inverted nature of the pose promotes circulation, helping with focus and clarity.

Relieves tension in the lower back: Regular practice can release tightness in the lower back.

Aids in digestion: By gently compressing the abdomen, this pose stimulates digestive organs and can improve metabolism.

Precautions

Avoid this pose if you have severe lower back pain, sciatica, or wrist injuries.

Bend your knees if you feel any strain in the hamstrings or lower back.

Move slowly and with awareness to avoid overstraining the spine or overstretching the legs.

Padahastasana is a grounding pose that can provide physical release and mental relaxation, making it a wonderful addition to any yoga sequence for flexibility and stress relief.

Disclaimer: Before beginning any yoga practice, it is advisable to consult a healthcare professional, especially if you have any pre-existing medical conditions, injuries, or concerns. Yoga involves physical movement that may not be suitable for everyone, and a medical professional can help determine if these practices are appropriate for you. The information provided here is for educational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Practice mindfully and listen to your body to ensure safety and well-being.