POSTURE REFERENCE

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Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Pada Hastasana, or Hands to Feet Pose, is a forward bending posture that focuses on stretching the spine and hamstrings. It involves bending forward from the waist, aiming to bring the hands under the feet. This posture is beneficial for increasing flexibility in the spine and legs, promoting blood circulation to the brain, and strengthening the joints.

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Posture Breakdown

Benefits and Techniques

  • Enhanced Flexibility: Padahastasana stretches and increases flexibility in the spine, hamstrings, and hip joints.
  • Strengthened Core: The forward bend engages the abdominal muscles, promoting a stronger core.
  • Improved Digestion: The compression of the abdomen stimulates digestive organs and aids digestion.
  • Relief from Stress: The pose can have a calming effect, helping to alleviate stress and promote mental clarity.

  • Posture Alignment: Begin by standing straight with feet together.
  • Forward Bend: Bend forward from the hips, aiming to place the hands under the feet while keeping the legs straight.
  • Engagement of Core: Maintain an engaged core and a straight spine during the forward bend.
  • Steady Breathing: Focus on steady, controlled breathing throughout the pose, deepening the stretch with each exhale.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Padahastasana | Hands to Feet Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Padahastasana | Hands to Feet Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Pada Hastasana

Hands To Feet

Next is Pada-Hastasana, Hands To Feet Pose

Bend your knees, put your hands on the floor in front of you.

Move your hips several times right and left, right and left,

to make sure your lower back is totally relaxed, nice and loose, comfortable, easy, flexible.

This is a U-turn from back bend to forward bending, so please be careful, your spine is not warmed up yet.

Grab your heels from behind, underneath the heels, stepping on all five fingers of each hand. Little baby fingers touching each other side by side.

Elbows behind the legs on the calf muscles, throughout the posture. Please don’t lose the grip.

Pull your heels as much as possible.

Stretch your body down, from the lower spine towards the floor.

Touch your stomach on the thighs, chest on the knees, face on the legs below the knees. From the side you should look like a Japanese ham sandwich, no gap anywhere.

Slowly push your knees back as hard as possible.

Try to lock your knees, creating a tremendous stretching feeling, pain sensation, all over, underneath your legs, inside-out, from bones to the skin, coccyx to the toes, with your smiling, happy face.

Continuously keep pulling. Pulling is the object of stretching.

Pull your heels, push your knees back, and lock your knees.

Exhale breathing, and lock your knees. Roll forward, lock your knees. Eyes open, touch your face, and lock your knees. Last chance, lock your knees, lock your knees, lock your knees.

Inhale breathing, come up, arms and head together.

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