Pada hastasana

Pada hastasana

This  asana in yoga means hand to foot pose. Pada hastasana involves the movement of your hands from top to down  with your spine bending in between. This is  a very easy asana to perform . It doesn’t require any great skill or special attention. It has many benefits similar to Sirhasana. This asana restores flexibility of spine and it also has certain other benefits too.


  • Stand with your feet together and keep your knees straight .

  • Inhale and lift your arms straight up in the air. Make sure that your arms touch your ears.

  • Exhale and start bending forwards at the hips.

  • Keeps your arms and knees straight while bending.

  • Inhale slowly and draw the head and neck up and let your spine stretch .

  • Exhale and relax your head, neck and spine downwards .

  • Fix your fingers and palms firmly under your toes.

  • While doing the last step make sure that your feet didn’t have any space in between them.

  • Also make sure that your knees are straight through the whole process.

  • Hold the asana for 15 seconds and increase the duration slowly .

  • To come out of this asana release your hands from your feet and start inhaling slowly .

  • Come to the straight position with your hand up in the air.

  • Exhale slowly while lowering your hands.

  • padhastasana

  • Tones your abdominal organs.

  • Cures constipation , indigestion and stomach problems.

  • Spine becomes strong and flexible.

  • Circulation of blood is improved throughout the body.

  • Cautions

  • Do this asana with empty stomach.

  • Bend till the point one feels comfortable. Don’t force you to bend . if you cannot bend fully , then slowly increase your bending level.

  • Pregnant ladies(3 months ) can do this asana.


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