Pada Hastasana (Hand-to-Foot Pose) – Steps, Benefits & Cautions
Pada Hastasana is a powerful standing yoga pose that stretches the entire back of the body and improves flexibility. It energizes the spine and stimulates blood flow to the brain.
How to Practice Pada Hastasana (Step-by-Step)
Starting Position:
Stand upright with your feet together and arms relaxed beside your body. Keep your spine straight and gaze forward.
Step 1: Inhale
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Raise both arms straight up from the front.
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Stretch your arms and upper waist upward.
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Keep your shoulders close to your ears.
Step 2: Exhale
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Bend forward from the waist, bringing the arms down along with your upper body.
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Place both palms flat on the floor beside the feet.
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Try to touch your forehead to your knees, keeping your legs straight.
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Hold this position for 30 seconds to 1 minute, breathing normally.
Step 3: Inhale
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With arms extended, slowly rise up while keeping your back straight.
Step 4: Exhale
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Lower your arms and return to the starting position. Relax and breathe deeply.
Benefits of Pada Hastasana
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Stretches the spine, thighs, and hamstrings
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Improves blood circulation to the brain
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Reduces belly fat and tones the waist area
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Enhances flexibility in the hips and legs
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Calms the mind and relieves stress
Precautions
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People with high blood pressure, heart conditions, or vertigo should perform this asana under guidance or avoid deep forward bends.
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Avoid locking your knees; keep them softly straightened if you're a beginner.
Pro Tip
Practice Pada Hastasana early in the morning on an empty stomach for best results. Combine it with other standing poses like Tadasana and Trikonasana for a complete yoga flow.
ఇలాంటి వ్యాసాల కోసం ఈ క్రింద ఉన్న వాట్సాప్ గ్రూప్ లో జాయిన అవ్వగలరు. మీ MegaMindsIndia.
