Padahastasana

Padahastasana, also known as Hand Under Foot Pose, is also one of the postures of standing yoga poses. Standing in this posture is tilted forward touched the feet with both hands. It is considered to be a very good posture for those who are in the early stages of yoga or asana.

In the traditional practice of Surya Namaskar (Sun Salutation), Padahastasana is the third posture, it involves forward bending with the hands touching the feet or the floor. In the sequence of Surya Namaskar, the 3rd posture is the pose known as “Uttanasana” or intense forward bending.

In the 3rd step of Surya Namaskar, Padahastasana, practitioners often perceive it as a moment of surrender, expressing humility, and acknowledging the power of the sun in our lives.

Regarding the 10th step of Surya Namaskar, practitioners might perceive it as a moment to express gratitude and respect for the life-giving energy of the sun, which nurtures and sustains life on earth.

Padahastasana Meaning

The name “Padahastasana” originates from Sanskrit, where “pada” means foot, “hasta” means hand, and “asana” means posture. This pose involves a deep forward fold where the hands are brought under the feet while standing. It is a part of the Hatha yoga tradition and is practiced for its numerous physical and mental benefits.

It is a posture that stretches the back of the body, especially the hamstrings, hip, and neck muscles while realize better coordination between the mind and body.

The name “Gorilla pose” is sometimes used to refer to Padahastasana due to the posture’s resemblance to a gorilla reaching the ground. This pose can vary in intensity and flexibility required, but it primarily focuses on stretching the back, hamstrings, and calves while promoting relaxation and a sense of grounding.

Padahastasana vs Uttanasana

Padahastasana and Uttanasana are indeed closely related yoga poses, both involving forward bends, but they have some distinctions. In Padahastasana, the practitioner bends forward and aims to place the hands under the feet, while in Uttanasana, the emphasis is on a forward fold with the hands beside or behind the feet, not necessarily under them.

Practice Guide to Perform Padahastasana (Hand Under Foot Pose)

The following points are easy and safe practices for Padahastasana Yoga Pose (Hand Under Foot Yoga Pose). So, the practitioners can easily known how to perform this posture, what precautions need to take when practicing this posture, and what benefits it has.

Preparatory Poses

How to do Padahastasana (Gorilla Pose)

Starting Position: Begin in Tadasana (Mountain Pose), standing tall with your feet together, spine straight, and arms alongside your body.

Bend Forward: Inhale deeply, then exhale as you slowly bend forward from your hips, keeping your spine elongated.

Hand Placement: As you fold forward, bring your palms or fingers under your feet. If your flexibility doesn’t allow this, you can place your hands beside your feet on the floor.

Deepen the Fold: With each breath, try to deepen the forward fold, allowing your abdomen to press against your thighs and your head to move closer to your legs.

Hold & Breathe: Hold the position for several breaths, maintaining a steady and even breath throughout.

Release: To come out of the pose, gently release your hands from under your feet, place them on your hips, and slowly rise back up to standing with a straight spine.

Beginners Tips

In Padahastasana, bending the knees can be a great modification, especially for beginners or those with limited flexibility. This adaptation allows you to gradually work on the posture without straining your hamstrings or lower back.

As you become more comfortable and flexible, you can gradually work towards straightening the knees while maintaining the stretch in the spine and hamstrings.

Follow Up Pose

Precautions & Contraindications

  • Always listen to your body and not force yourself into any position that causes discomfort or pain. Gradual progress and consistency are key in yoga practice.
  • Pregnant women must consult a doctor before performing this asana.
  • Do not take this asana if you have carpal tunnel syndrome.
  • If you have any difficulty in breathing, then do this asana under the supervision of a trainer or yoga teacher. Patients with high blood pressure and heart diseases should not do this.
  • However, it is a simple posture that anyone can do. However, if you ever get hurt in the neck or shoulder, be careful while doing this asana.

Benefits of Padahastasana

Stretches the Hamstrings: This asana helps stretch and lengthen the hamstring muscles, increasing flexibility in the back of the legs.

Improves Digestion: The forward fold massages the abdominal organs, aiding digestion and relieving constipation.

Enhance Balance and Flexibility: Padahastasana yoga helps in improving balance and flexibility. It helps in the circulation of whole body blood, especially in the upper body part.

Hair Growth: Padhastasana (standing forward bend) may improve circulation, including blood flow to the scalp, potentially aiding in nutrient delivery. However, while increased blood flow might have positive effects on scalp health.

Relieves Tension: It helps to relieve tension in the hip region, lower back, and thighs, making it beneficial for individuals with mild back pain.

Stimulates Circulation: The forward bend increases blood flow to the brain, improving circulation and providing a fresh supply of oxygen.

Strengthens the Spine: Regular practice of this pose can strengthen the spine and tones the abdominal muscles.

Stimulate Abdominal Organs: Daily practices of Hand Under Foot Pose also helps to stimulate the abdominal organs, prostate glands, endocrine gland, bladder, and kidneys.

Conclusion

Padahastasana (Gorilla Pose) is an excellent yoga pose that combines both flexibility and strength. When performed correctly and regularly, it can contribute to a sense of physical well-being and mental calmness. Remember, yoga is about the journey, so approach this pose with patience and respect for your body’s limits.

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Disclaimer

The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional