|
Hands to Feet
Also Known as, Pada Hastasana
Hands to Feet or Pada Hastasana is a yoga pose that primarily involves the hand and the feet. This yoga asana is an extension of the mountain pose. The pose is named after Matsyendra or leg clasp.
The pada hastasana pose aims at strengthening your body, back and legs. It rates average on the difficulty meter. But with regular practice, you should be able to do this yoga asana successfully.
How to do Pada Hastasana or Hands to Feet?
STEP 1: The Pada Hastasana begins with the mountain pose. Stand straight and erect in the mountain pose.
STEP 2: Raise your arms above your head. Inhale as you raise your arms.
STEP 3: Now bend forward and allow your hands to touch your feet.
STEP 4: Touch your feet or your toes and breathe deeply. When you are touching your feet, ensure that you do not allow your chest to sink in.
STEP 5: Bend your head forward between the arms to touch the knees.
STEP 6: Hold this position for sometime.
STEP 7: Come back to the original position. Relax for a few minutes and then repeat the process again.
Benefits of Hands to Feet/Pada Hastasana
* The pose helps in exercising your muscles and the skeletal system.
* It is good for the vertebral column.
* This yoga asana helps in relieving several digestive disorders.
* Pada hastasana helps with abdominal obesity.
* It stimulates the functioning of abdominal organs and muscles.
* Pada hastasana helps in improving the flexibility of the spine.
* It strengthens the legs.
Briefly about the Mountain Pose:
The Pada Hastasana is essentially an extension of the mountain pose. Thus, to be able to do this yoga asana in the right manner, you need to learn the mountain pose in the first place. Here is how you can do the mountain pose.
* To begin with, stand up straight.
* Stretch your legs hips width apart.
* While standing your toes should be evenly spread. This will help you strengthen your base and distribute your body weight more uniformly.
* Press your toes firmly on to the floor.
* Do not buckle the knees while leveling the hip and buttocks to the pelvis.
* Lift up your body through the legs. At the same time lift your ribcage and extend the spine.
* Open up your chest and drop your shoulders.
* Extend the neck and look straight.
* The shoulder blades should be back as you breathe slowly.
A word of caution:
Initially when you start with the hands to feet pose or pada hastasana, you may not be able to completely grasp your toes or feet. Do not overexert yourself to be able to touch your feet. As you keep on practicing the asana, you shall be able to touch your feet successfully.
|