Padahastasana- Hand to Foot Pose

Starting Posture of Padahastasana- Hand to Foot Pose:

1. Stand straight in Tadasana – feet hip distance apart and arms by the side of the thighs. Body relaxed.

Entering the posture of Padahastasana- Hand to Foot Pose:

1. Raise both arms up facing towards the ceiling.
2. Push the hips slightly back. While stretching the spine and chest forward, bend forward.
3. Bring the hand down near the feet. Bring the chin to the chest and chest closer to the thighs.
4. Let go of the arms, relax the shoulders, back and the neck.
5. Place the finger tips under the toes. Legs straight- do not bend the knees.
6. Hold the posture for 3-5 breaths.

Coming out of the posture:

1. Release the hands and lock the fingers.
2. Stretch the arms, biceps near the ears.
3. Spine and arms straight. Raise the arms up over the head.
4. Release the hands and relax the arms.

Breathing:

1. Inhale while entering the Tadasana.
2. Exhale while bending forward and down.
3. Long and deep breaths while holding to the posture
4. Inhale while you bring the arms back up.
5. Exhale while relaxing the arms.

Awareness:

1. Towards the lower back and the spine while stretching.
2. Towards the breathing.

Benefits of Padahastasana- Hand to Foot Pose:

1. Massages and tones the abdominal muscles, intestines. Improves digestion.
2. Spinal nerves are toned.
3. Improves metabolism and concentration.

Contraindications:

1. People with major spine or lower back issues should not do this asana.
2. People with hernia, low back problems, major sciatic issues should not do this posture.

Also read: https://www.hithyoga.com/yoga/halasana-plow-pose/