PADA HASTASANA

Method of Practice: Pada Hastasana

01
Stand upright with your feet together and your arms resting alongside your body. Distribute your body weight evenly on both feet.
02
Inhale and raise both arms overhead.
03
Exhale slowly and bend forward from the hips, bringing your forehead as close to your knees as possible.
04
Try to bring your forehead into contact with your knees, but never force the movement. Bend only as far as your flexibility allows. With regular practice, your flexibility will gradually improve, allowing you to achieve the full posture naturally.
05
Remain in this position for 5–10 seconds, breathing normally.
06
Inhale and slowly return to the starting position in a controlled manner.
07
Repeat the posture 3–5 times.

Pada Hastasana is an excellent forward-bending posture that stretches the entire posterior chain of the body, including the spine, hamstrings, calves, and back muscles.
It improves the flexibility of the spine, enhances blood circulation, stimulates the abdominal organs, and revitalizes the nervous system.
The posture also promotes healthy digestion, supports weight management, and helps improve overall body posture.

This asana is particularly beneficial for diabetes, digestive disorders, constipation, hyperacidity, excessive gas, menstrual discomfort, reduction of abdominal fat, mental stress, and mild depression.
It may also serve as a supportive practice in the management of asthma, hypertension (under supervision), sciatica, and back pain.

Practice Pada Hastasana only under the guidance of a physician or qualified yoga therapist if you have any medical condition, especially: Acute or severe low back pain
Slipped (herniated) disc
Severe sciatica
Recent spinal, abdominal, or hip surgery
Severe osteoporosis
Uncontrolled high blood pressure
Vertigo or balance disorders
Glaucoma or conditions where prolonged head-down positions are contraindicated
Individuals with chronic musculoskeletal, cardiovascular, or neurological disorders should perform this posture only after obtaining appropriate medical advice. Top of Form Bottom of Form

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