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PADA HASTASANA ( forward bending pose )

  1. Stand upright with the feet together, arms beside the body and the palms of the hands facing backward. The fingers should be together and straight.
  2.  Raise the arms above the head, keeping them straight and shoulder width apart.
  3.  Lean backward slightly to stretch the whole body.
  4. Bend forward from the hips and try to touch the floor with the palms of the hands.
  5.  Place the hands on either side of the feet with the tips of the fingers in line with the toes.
  6. Try to bring the forehead to the knees.
  7. Keep the knees straight.
  8. Do not strain the hamstring muscles by using excessive force.
  9. Hold the final position for 1-2 seconds.
  10. Practice 5-10 rounds at the beginning. Advanced practitioners may increase this to 30.
  1. Inhale in the starting position.
  2. Exhale bending forward; try to pull your stomach muscles inwards, and in the final position, exhale the remaining air from your lungs.
  3. Then breathe slowly and deeply in the final position.
  4. Inhale while returning to the starting position.
  • Physical: On the movement, relaxation of the back muscles, the pelvic region, or the breath.
  • Spiritual: On Swadisthana Chakra.
  Not to be done under following conditions:
  1. Serious back complaints and sciatica.
  2. Heart disease or high blood pressure.
  3. Abdominal hernia.
  4. Those with back injuries should avoid a full forward bend.
  5. Acute ulcer (bend the knee).
  1. Massages and tones the digestive organs, alleviates flatulence, constipation and indigestion.
  2. Eliminates and prevents diseases of the stomach and abdominal viscera.
  3. Develops flexibility of the spine.
  4. Tones the nervous system.
  5. Stimulates and tones all the spinal nerves.
  6. Inverting the trunk increases the blood flow to the brain and improves circulation to the pituitary and thyroid glands.
  7. Increases vitality, metabolism and concentration.
  8. Removes nasal and throat diseases.
  9. The dynamic form of Pada Hastasana also helps remove excess weight.
Vedic Yoga Centre If you are interested in learning yoga in traditional way or share the knowledge by becoming a yoga teacher, Vedic Yoga Centre offers 200 hours, 300 hours and 500 hours Yoga teacher training course (YTT) at Rishikesh. All our courses are Yoga Alliance certified (RYS, ERYS and YACEP). Explore the ancient yoga including asanas, pranayam, mantra, kriya, sadhana, Satsang and more at the foothills of Himalayas.  To know more just whatsapp us at +91 87551 96191