Padahastasana: Hand Under Foot Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Padahastasana (PAHD-ah-hahs-TAHS-ah-nah) stretches the hamstrings and spine while compressing the hands and wrists. As a forward fold, padahastasana also relaxes the neck and shoulders to calm the mind and nervous system.
Philosophy + Origin
By bringing opposites together — upper and lower body, hands and feet, padahastasana is said to unite higher states of awareness and lower states of consciousness, bringing balance to body and mind. Likewise, practicing padahastasana unites the external nature and internal spirit.
ADJUSTMENTS/MODIFICATIONS:
- Bend your knees in order to place your hands under your feet, then straighten your legs.
- If legs are straight, avoid locking the knees.
STEP-BY-STEP:
- Begin standing at the top of your mat. Exhale to fold forward from the hips. Keeping length in the front of your torso, bring your hands to the floor. Bend your knees as much as needed.
- Turn your hands palm face up and slide them under the soles of your feet so that the toes are at the wrist joint. Shift the weight of your feet front and back so that you find the appropriate amount for your hands and wrists.
- Once you have secured your hands with your feet, option to draw your elbows out to the sides and forward. Keep the back of your neck long.
- Stay for up to eight breaths before releasing your hands from beneath your feet and slowly return to standing.
PREPARATORY POSES:
- Downward-facing dog | Adho mukha svanasana
- Reclined hand to toe pose | Supta padangusthasana
- Standing forward bend | Uttanasana
SEQUENTIAL POSES:
- Head to knee pose | Janu sirsasana
- Chaturanga dandasana | High to mid plank
- Cobra pose | Bhujangasana
COUNTER POSES:
- Chair pose | Utkatasana
- Cow pose |Bitilasana
- Mountain pose | Tadasana
SANSKRIT:
- Pada = Foot
- Hasta = Hand
- Asana = Pose
PHYSICAL BENEFITS:
- Stretches hamstrings, back body, and wrists.
- Encourages relaxation of the neck and shoulders.
ENERGETIC BENEFITS:
- Thought to balance tamasic energy.
- Thought to balance vata dosha.
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Ardha Uttanasana: Half Standing Forward Bend
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
An effective stretch for your hamstrings and calves ardha uttanasana (ARE-dah OOT-tan-AHS-anna), is often used during vinyasa sequences to connect the breath as you flow from one posture to the next.
Philosophy + Origin
One of the reasons ardha uttanasana is used so much in vinyasa yoga classes is that it positions the body for chaturanga dandasana. Because it engages the navel and core, it’s a powerful pose for warming up the body, which is why it’s included in warm-up sequences. Despite its sometimes transitory nature, the pose also engages the navel chakra (manipura), which can bring the practitioner increased confidence and willpower.
