PADHASTASANA

Description

PADHASTASANA Asana group: standing poses, forward bends Translation of the name from Sanskrit: • pada — foot; • hasta — hand. 1. Setup Starting position: Tadasana, the feet hip-width apart. With an exhale fold forward and slide the palms under the feet, the toes touching the wrists. Straighten the legs as much as possible, lengthen the spine, and bring the forehead toward the shins. Keep the sitting bones lifting up, the abdomen pulled in. Breathe evenly. Hold for a comfortable time, then come up on an inhale. 2. Simplified and advanced variations Simplified variations: • hold the ankles or the shins; • bend the knees. Advanced variations: • straighten the legs fully, standing on the palms; • fold deeper and bring the head toward the knees. 3. Injury prevention Fold from the hips with a long spine. Keep the knees slightly bent if the hamstrings are tight. Do not lock the knees with force. Come up slowly to avoid dizziness.

Effects

• balance
• flexibility
• strength