Padha Hasthasana Yoga Posture (Hand Under Foot Pose)


Although similar to Paschimottanasana, this yoga posture is easier because gravity does part of the job. It is a relaxing asana and it also helps us to irrigate blood to the brain. Pada Hasthasana has properties similar to this one but corresponds to the group standing postures, which relate to stability, contact with the earth and energy. It is an asana that connects us with the first chakra i.e. the material reality of the world and their qualities i.e. safety, health, protection and abundance. It is a very nice position, leaving us refreshed and it gives us a good stretch.

Physical Benefits

Its stretching makes flexible spine, joints become more mobile, it revitalizes the nervous system, tendons and thigh muscles are stretched and the whole back of the body, it strengthens thighs, helps reduce abdomen fat, promotes digestion, improves posture and it increases the amount of blood in the brain.

It is said to help in the treatment of osteoporosis, which relieves the symptoms of menopause and helps correct for differences in leg length.

Spiritual Benefits

It removes anxiety and stress and brings inner peace and it helps cure insomnia. It revitalizes and purifies Sushumna Nadi, the central energy channel and it makes the body much lighter and energetic, because this position helps counteract Tamas (the quality of inertia in the material world) while apana favors flow down, one of the five forms of prana.

How is it done?

  1. Stand on the tip of the mat with feet together and firm body without tension. Inhale and exhale.
  2. In the next inhalation, raise your arms above your head and stretch to the whole body, from the toes to the feet. The arms should be together with your ears.
  3. When you have reached the highest stretch possible, as you exhale, bend down, preserving the stretch in your spine. Low as much as you can, bending from the hip, keeping your spine straight and legs straight.
  4. Try to bring your forehead to your knees as much as you can. Your head should be relaxed. Grab your calves, ankles or toes. People with greater flexibility can put their palms on the floor.
  5. To deepen the posture, carry the weight of the body to the front of the foot and return to the balance and have weight well distributed throughout the foot. The weight should not be on heels. Feel your hips pointing up, how your legs are active and your back is straight.
  6. Hold 30 seconds to start but you can hold a minute with more practice. Make deep breaths, trying to draw attention to your interior. During this time, make sure your back is not bent and your knees are fully stretched, making your buttocks pointing up.
  7. To exit the position, inhale again and stretch your arms above your head and merge slowly. Relax your arms on each side of your body.

If you want to learn and practice it in an institute, I suggest you to find a yoga instructor for training in Rishikesh.

When we think of practicing yoga, we suddenly think of a person in a distorted and still position like a corpse. Yoga sound to us the most boring activity among all and many people do not even try to go for it even once in their lives. Well, to their and everyone else’s surprise, I must tell you that yoga in not a boring activity at all, but it is full of excitement as well as challenges.

When we do yoga, we experience yoga movements in our body that we did not know existed and which would do much good. It is also a daily discovery of our inner world and a growth process that never ends. In addition, it does not imply exhaustion, but effort and discipline. It is fun to stand on head, or making positions as the warrior which makes us feel strong, giving us concentration, or other fillers that release us like the cat or the happy baby. Today, yoga has different versions and the positive of this is that there are many to choose from. For example, it can involve a physically demanding and strenuous practice which may be changing as well as fun, or it can be a more meditative experience with songs, symbols and spirituality.

There is a gentle yoga such as traditional hatha yoga, but I assure you it is nothing silly and that each exercise will involve physical effort on your side. Each class or yoga practice becomes a physical exercise, a mental cleansing and approach to something bigger. Also, if you think, you are too impatient, yoga teaches us to be open and breathe. Its techniques calm mental activity and physical energy channel that sometimes cause anxiety. Yoga is not just a series of exercises, but it is about obeying a spiritual tradition that makes each technique performed in a meditative way, being self-aware and focused on the present moment. Even if you do the same practice day after day, yoga teaches us that every moment is new.

I hope that I have very well cleared the false belief about yoga of its being a boring activity in this very article. If you have been hesitating up till now to join a yoga course with such a belief, it is the right time for you to make a decision now and get yourself enrolled in a yoga teacher training school Rishikesh and have fun with the positions of yoga which you never thought about getting into in the past.

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