Padahastasana or hand to foot pose: 8 advantages and find out how to do it
Padahastasana or hand to foot pose might help you focus higher and strengthen your stomach muscle tissue. Know key advantages of padahastasana.
Surya Namaskar or solar salutation, which is a mix of 12 yoga poses, is broadly identified for its well being advantages. Every pose has one thing to supply. One among them is Padahastasana or Hand to Foot Yoga Pose, which is an efficient yoga asana practised to enhance bodily flexibility, stimulate the nervous system and extra. Learn on to know the advantages of Padahastasana.
What’s padahastasana?
Padahastasana is a yoga asana that includes a ahead bending posture. The identify “Padahastasana” is derived from the Sanskrit phrases “pada,” that means foot, “hasta,” that means hand, and “asana,” that means pose, shares yoga and wellness coach Shivani Bajwa.
Padahastasana is also referred to as hand-to-foot pose. Picture courtesy: Adobe Inventory
Tips on how to do padahastasana?
To do the ahead bending yoga asana, comply with these steps:
• Begin with the mountain pose, together with your toes hip-width aside and arms by your sides.
• Inhale as you carry each your arms overhead.
• Exhale and hinge at your hips, bending ahead from the waist. Hold your backbone straight as you fold ahead.
• Carry your arms all the way down to the ground on both facet of your toes. In case your arms don’t attain the ground, you may bend your knees barely. Attempt to convey your palms flat to the bottom, putting them beside your toes.
• If attainable, straighten your legs, bringing your torso nearer to your thighs. You might really feel a stretch in your hamstrings and decrease again.
• Maintain the place for just a few breaths, enjoyable into the stretch.
• To launch the pose, bend your knees barely, interact your core, and slowly roll as much as a standing place, one vertebra at a time.
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What are the advantages of Padahastasana or hand to foot pose?
Padahastasana targets many components of the physique, so it’s a very useful asana. Listed below are a few of the advantages:
1. Stretches the hamstrings and calves
Padahastasana includes a deep ahead bend, which stretches and elongates the muscle tissue at the back of the legs, significantly the hamstrings and calves. This might help you to stroll or run higher.
2. Improves flexibility of the backbone
The ahead bending motion helps to extend the flexibleness of the backbone, says the professional. This promotes higher vary of movement and reduces stiffness.
3. Strengthens the stomach muscle tissue
Participating the core muscle tissue in padahastasana helps to strengthen the stomach muscle tissue. This gives help to the backbone and improves total core stability.
4. Stimulates stomach organs
The ahead fold compresses the stomach area, massaging and stimulating the organs within the digestive system. This may contribute to improved digestion, says Bajwa.
5. Calms the nervous system
The inverted place of the top on this pose can have a chilled impact on the nervous system. So, it might assist to cut back stress and nervousness.
Padahastasana helps to focus higher. Picture courtesy: Shutterstock
6. Enhances blood circulation
The ahead bend promotes blood circulation to the top and face. This doubtlessly improves oxygen provide to the mind and reduces emotions of lethargy.
7. Encourages mindfulness and focus
Like many yoga poses, padahastasana requires focus and mindfulness. Specializing in the breath and the sensations within the physique through the pose might help to calm the thoughts and enhance psychological readability.
8. Might support in managing despair
The mixture of bodily motion, deep respiratory and the inversion in padahastasana could contribute to temper enhancement. This will likely assist to handle delicate signs of despair, says the professional.
Who shouldn’t do padahastasana?
Whereas padahastasana can supply varied advantages, there are specific individuals who ought to keep away from this pose as a result of particular well being situations or issues. Listed below are some concerns for people who would possibly must keep away from padahastasana:
1. You probably have again accidents
Folks with present again accidents, particularly these involving the decrease again, ought to be cautious with forward-bending poses like padahastasana. It may be extra appropriate to change the pose by bending the knees or avoiding deep ahead bends, suggests the professional.
2. If you happen to endure hypertension
People with uncontrolled hypertension could have to be cautious with inversions, as the top is positioned under the guts in padahastasana.
3. Pregnant ladies
Pregnant ladies, particularly these in later phases of being pregnant, could discover it uncomfortable or difficult to follow padahastasana. Modifications, corresponding to holding the knees bent, could also be extra appropriate.
4. If you happen to really feel dizzy
Individuals who expertise dizziness ought to be cautious with inversions. If these signs are a priority, it’s advisable to skip this yoga pose.
5. Folks with osteoporosis
Anybody with osteoporosis or low bone density could have to be cautious with ahead bends to forestall pressure on the backbone. Modifications, corresponding to utilizing props or holding a slight bend within the knees, could be thought of.
As with every train or yoga pose, it’s important to take heed to your physique and seek the advice of with a healthcare skilled or a professional yoga teacher in case you have any doubts or pre-existing well being points.
