School of Yoga explains padahastasana (feet touching by hand pose)

Padahastasana – feet touching by hand pose

Padahastasana technique :

• Sthithi (starting) position: Stand erect with feet and knees together. Keep hands at the sides.
• Breathe in and lift hands above head.
• Breathing out, bend forward to touch toes without bending knees.
• Slowly, relaxing the lower back, suck abdomen inwards and pull the torso forward so that face touches knee.
• Hold for 3-10 counts.
• Breathing in come back erect with hands above head.
• Breathe out and drop hands to the sides.
• The drishti (gaze) recommended is nasikagre (middle of the brow gaze) at final position or svadishtana chakra.

Padahastasana benefits: 

• The action of bending forward brings suppleness to every posterior muscle in the upper and lower back and restores strength to the cartilages and muscles on the lower back.
• The action of bending forward stretches and tones the hamstrings.
• This exercise is a very good aerobic exercise when done rapidly.

Padahastasana contraindications:

Yogacharya Sundaram demonstrating Padahastasana in the 1920’s

• People with back problems and circulatory disorders should not attempt this asana without first consulting a physician.
• People with lower back problems must perform this asana only under supervision of a physician.
• Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on Padahastasana :

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,

• People with cardiac ailments should do this exercise slowly because of the aerobic nature of the asana.