Padahastasana -
The Hand-to-Feet Pose
"Pada" means "foot" and "Hasta" means "hand" in Sanskrit. You have to catch your big toes with your hands in this posture.
Sequence:
- Stand upright with the feet parallel and the heels about six inches apart.
- Inhaling, raise your hands straight above your head, palms outwards.
- Exhaling, bend your head and trunk from the waist as far back as you can without tipping over, with upper arms touching the ears.
- Inhaling, bend forward from the waist, keeping the knees straight and the upper arms touching the ears.
- As soon as the arms extend straight above your head, start exhaling and continue to bend your head and trunk forward from the waist.
- Reach forward and catch hold of the big toes with your thumbs, index and middle fingers.
- Holding out your breath, pull the big toes and move your forehead into the space between the knees. Keep the legs straight and the knees stiff.
- Maintain this position for a few seconds while holding out your breath.
- Start inhaling and return slowly to the upright position in the reverse order.
Benefits:
- Padahastasana secures the maximum stretching of the posterior muscles, from the legs to the neck. The lateral muscles of the trunk are also brought into play to some extent.
- The tendons and ligaments of the thighs and legs are well stretched and the hamstring muscles at the back of the thighs are strengthened by this practice.
- It also gives a good pull to the sciatic nerve.
- The ankles, calves, the back of the thighs, hips, waist, back, shoulders and neck are all well exercised and blood is rushed to all these parts.
No comments:
Post a Comment