Padahastasana – Hand to Foot Pose

Padahastasana or the Hand to Foot pose is part of the Sun Salutation series of asanas. It appears as the 3rd pose and the 10th pose in the Sun Salutation or Surya Namaskara.

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Padahastasana makes the body flexible at the hips.


How to do Padahastasana (Hand to Foot Pose)?

  1. Stand erect and bend the body forward.
  2. Let the arms touch the floor. If it is difficult take the arms only as far as it is possible without straining. Exhale as you bend forward.
  3. Bring the trunk closer to the legs. Try to touch the knees with the forehead. This may require lot of flexibility. In the initial stages, take it only as far as it is comfortable.
  4. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Padahastasana is done as the 3rd pose and the 10th pose. The mantra to be chanted is given below:During 10th pose chant “Om Savitre Namaha”. It means salutation to the benevolent mother.
  5. During 3rd pose chant “Om Suryaya Namaha”. It means salutations to the Sun God Surya or the one who induces activity.


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Benefits of Padahastasana (Hand to Foot Pose)

  1. Padahastasana makes the body very flexible. It stretches the back and leg muscles.
  2. It helps to eliminate excess belly fat.
  3. It improves digestion and reduces constipation. It eliminates many stomach ailments.
  4. It makes the spine flexible and tones the nerves.

Contraindication for Padahastasana

  1. Avoid this pose if suffer from any hip injury.
  2. Those with Vertigo should be cautious whule performing this asana.

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