PadaHastasana

Padahastasana (Forward bending) Parm Foot Posture

Standing Asana
Step 1 : Stand in Tadasana
Step 2 : Raise your Hands Straight
Step 3 : Bend from your lower back

 Keep your head align to your hands . Try bending forward from lower back. In the final position try touching the palms to the floor. Vision down. If your unable to touch the floor hold your ankle joints.
Stay there for 2 minute and again come back. While going up inhale and going down exhale.

Key Points

  • Never bend the knees. Keep your kneed tight . 
  • Keep the neck up until the forward bending at the hip and the waist is completed and then drop to touch the chin to the knees. 
  • Chin should be parallel to the ground . push from lower back. 
  • Try to touch the chin to the knees. 
  • Drishti should be feet.

Benefits 

  • Makes the spine flexible . 
  • Strengthens the thighs. 
  • Helps in preventing constipation and menstrual problems.
  • Improves digestion . 
  • Enhance blood flow to the head region. 
  • Strengthens Hamstrings and Calf Muscles  

Precautions

  • People with vertigo problem should avoid 
  • Severe degree of Hypertension.
  • Cervical Spondylysis.
  • Disk Prolapse to avoid this posture
  • People having high Blood pressure can go half.

Chakras

Padahastasana helps open, activate, and balance the following chakra(s):
  • Solar Plexus (Manipura Chakra)
  • Sacral Chakra (Swadisthana Chakra)
  • Root Chakra (Muladhara Chakra)

Anatomy

Padahastasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Lower Back
  • Feet and Ankles
  • Hamstrings
  • Hips
  • Neck

Variations 

  • Hold your ankles 
  • Touch the floor by palms 
  • Go round the legs and hold by hands 
  • palm below foot .
  • hold toes 
  • legs apart 
  • hand behind 

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