7 Excellent Benefits of Padahastasana (Hand Under Foot Pose)

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Padahastasana (Hand Under Foot Pose): A Path to Enhanced Flexibility and Well-being

Any form of physical exercise benefits health, but embracing natural methods can offer even greater advantages. Yoga, with its ancient wisdom, provides an effective alternative to rigorous workouts for maintaining overall health and well-being.

Performing Padahastasana: Step-by-Step

Padahastasana, or Hand Under Foot Pose, is a forward fold where the hands rest under the feet. Padahastasana benefits both the body and mind, enhancing physical flexibility and mental tranquillity. Follow these steps to perform Padahastasana:

1. Stand upright on a yoga mat with feet hip-distance apart.
2. Exhale and fold forward at the hips, keeping your back straight.
3. Reach down with your hands and slide your fingers under your feet.
4. Rest your palms under your feet, lift your head, lengthen your spine, and look forward.
5. Exhale and bend forward, bringing your chest towards your thighs.
6. Hold this position for 5-6 relaxed breaths.

Benefits of Padahastasana

1. Amplifies Flexibility: Padahastasana enhances flexibility by engaging tight muscles in the thighs and lower back. It is an excellent way to increase flexibility and relieve muscle strain safely.
2. Stimulates the Glands: This pose stimulates the pineal and adrenal glands, which are crucial for hormonal balance, mood enhancement, and overall well-being.
3. Unleashes Creativity: Padahastasana activates the sacral chakra, which governs creativity, relationships, and intimacy. By stimulating this energy center, the pose enhances creative energies.
4. Removes Tamas: This pose reduces tamas, the quality of inertia and heaviness, and helps to uplift mood and energy levels. It provides relief from physical and mental exhaustion by slowing the heartbeat.
5. Harmonises Vata: According to Ayurveda, Hand Under Foot Pose balances the Vata dosha, which can alleviate issues like constipation, dehydration, and anxiety and boost digestion.
6. Stretches the Wrists: By placing the palms under the feet, Hand Under Foot Pose stretches the wrists, alleviating irritation and injury while promoting a firm grip.
7. Exists in Union: This pose aligns the lower and higher self, promoting harmony between the body, mind, and spirit.

Precautions for Safe Practice

• Avoid this pose if you have severe back problems, spinal disorders, or high blood pressure.
• It is advisable to master the standing forward fold pose (Uttanasana) before attempting Padahastasana.

Beginner’s Tip

Keep the knees bent and slide the palms under the feet, with toes touching the wrists. Gradually straighten the legs as much as possible by lifting the hamstrings and hips.

Variations

• If placing hands under the feet is challenging, try positioning them behind the ankles.
• You can also hold the elbows behind your legs for additional support.

Padahastasana offers a holistic approach to improving physical health and mental calmness. For more guidance on integrating this pose into your practice, consider joining our 100 Hour Yoga Teacher Training In Kerala, 200 hour yoga TTC in Goa, or 500 Hour Yoga TTC in Bali. Explore our Ayurveda Retreat in India and Yoga Retreat in India for a comprehensive wellness experience.

Conclusion

Padahastasana is more than just a yoga pose—it’s a powerful tool for enhancing flexibility, stimulating vital glands, and harmonizing the body’s energy. By incorporating this pose into your routine, you can experience profound benefits for both physical and mental well-being. For personalized guidance and to deepen your practice, explore our Yoga Teacher Training Courses and retreats. Embark on a journey towards a healthier, more balanced life with yoga.