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Yoga Exercise - Hands to Feet (Pada Hastasana)

A variation of the Standing Forward Bend (Uttanasana), the Hands to Feet Pose (Pada Hastasana) improves flexibility of your spine, strengthens your legs, enhances digestion, and aids in blood circulation in your head. Take note that this pose is not advisable for people who have spinal problems. Learn how to perform this pose with the help of our animation and steps below.

STEP 1: Start with the Mountain Pose.

STEP 2: As you inhale, raise your arms above your head.

STEP 3: Bend forward until your hands touch your feet.

STEP 4: Slowly bend further so that your belly is touching your upper legs. Grasp your toes and breathe deeply in the pose.

When you have grabbed your ankles or toes, use a slight stretching force to lengthen the body. With the pull from the hands, move your belly to your upper legs and prevent your chest to sink and lose the supportive power of the lower back during the exercise.

Be careful! You perform this forward bend through relaxation and not through brute force by pulling your feet with too much physical strength. When you pull too hard, the body stiffens, your thinking and breathing become affected and worst of all, you run a risk of injuring yourself.


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Article Comments
Saturday 24th October 2009 at 5:08:34 PM  

A beautiful & simple website with technical enhancements & simplicity like the yoga itself.

Friday 27th August 2010 at 1:10:10 AM  

Very useful information.

Saturday 11th December 2010 at 1:13:29 AM  

Thank you for sharing this information.

Wednesday 14th December 2011 at 1:18:40 AM  

very useful asanas and information shown with simplicity and easy to follow guidance. Tks for sharing. God bless!

Wednesday 22nd February 2012 at 11:20:06 AM  

Lv it! Nice one.

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