Pada-Hastasana (Foot on Hand Pose) and modifications explained

How to practice: Pada-Hastasana (Foot on Hand Pose)

By: Delight Yoga

Six simple Fundamental Asanas build the foundation of an Astanga Vinyasa Yoga practice. They are often called 'standing positions' because they are composed of six relatively easy standing asanas. Pada-Hastasana, or 'foot on hand pose', is the second of these six foundational postures.

The six fundamental postures are right at the beginning of every Astanga Yoga practice. No matter how advanced you are, after five rounds of Surya Namaskara A and B, you start with these postures. Here, you carry the rhythm you have set up in Surya Namaskara A & B in a flow from asana to asana. With this solid basis, you are perfectly prepared to enter whichever series you are practising.

How to practice- Pāda-Hastāsana (Foot on Hand Pose).jpeg

Pada-Hastasana Instructions

  1. ekam

Inhale, feet hip width apart, bending forward, hands underneath the feet, lift head and gaze up, extend the back/spine

Dhristi: to the nose (nasagre)

  1. dve

Exhale, bending at elbows, neck is long, head to the knees

Dhristi: to the nose (nasagre)

5 breaths, Pada-Hastasana
Dhristi: to the nose (nasagre)

  1. trini

Inhale, extend the arms, lift the head, extend the back/spine

Dhristi: in the middle of the eyebrows (bhrumadhye)

Exhale, Samasthitih
Dhristi: to the nose (nasagre)

Pada-Hastasana Benefits

Same benefits as Padangusthasana, but more intense
  • Increases blood circulation to legs, torso, and brain
  • Stimulates and tones the liver, kidneys, and spleen
  • Stretches the entire backside of the body, especially the legs and lower back
  • Elongates the spine and increases flexibility
  • Improves digestion (increases digestive juices)
  • Therapeutic for gastric troubles and bloating sensations in the abdomen
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