Padahastasana

Pada Hastasana (Hand to Foot Pose)

पादहस्तासन Sanskrit Name: Pada Hastasana English Name: Hand to Foot Pose Meaning: "Pada" means foot, "Hasta" means hand, "Asana" means pose

Vinyasas: 3 State: DVE, standing forward bend, hands under feet Breath: Exhale (on Dve forward bend) Drishti: Nasagre Bandhas: Mula Bandha (root lock), Uddiyana Bandha (abdominal lock)

Detailed Breakdown

Starting Position: Begin in Samasthitiḥ (Equal Standing) with your feet together, arms by your sides, and spine straight. Ground down through your feet and lengthen through the crown of your head. Jump the feet apart.

Ekam

• Movement: Inhale, lengthen the spine, keeping the head up. Bend forward from the hip joints, keeping your back straight. Place your hands under your feet, palms facing up, with the toes curling over the wrists.
• Breath: Inhale

Dve

• Movement: Exhale, bringing the head toward the shins. Hold the pose for 5 breaths, keeping your bandhas engaged and your back straight. Breathe deeply and evenly, focusing on lengthening the spine with each inhale and deepening the forward bend with each exhale.
• Breath: Exhale

Trini

• Movement: Inhale, lift the head up.
• Breath: Inhale

Continue on to Utthita Trikonasana

Interesting Facts

• Deep Forward Bend: Pada Hastasana is a deeper variation of Uttanasana (Standing Forward Bend) that intensifies the stretch in the hamstrings and back.
• Wrist Flexibility: The placement of the hands under the feet in Pada Hastasana helps to improve wrist flexibility.
• Calming and Grounding: Like other forward bends, Pada Hastasana calms the nervous system and promotes a sense of grounding.
• Traditional Count: In the traditional Ashtanga counting system, Pada Hastasana is the first pose where the count "Ekam" (One) is used, marking the beginning of the standing sequence.

Tips for Practice

• Bend your knees if absolutely needed: If you have tight hamstrings, bend your knees slightly to avoid straining your lower back. Always work toward straight legs if possible
• Keep your weight balanced: Distribute your weight evenly between the balls of your feet and your heels.
• Relax your neck: Let your head hang heavy and release any tension in your neck.
• Modifications: If you can't comfortably place your hands under your feet, you can keep your hands on the floor in front of your feet or hold onto your ankles.