Padahastasana (Hand Under Foot Pose) – Simple Yoga Asana To Strengthen Knees & Thighs – For Beginners
Padahastasana’ widely known as ‘Hand Under Foot Pose’ is an intense forward bend and falls under the category of inverted yoga postures. It has great health effects on the body. Practicing Padahastasana strengthens the knees and thighs. It gives a deep stretch to hamstrings, calves, back of thighs and lower back.
The Sanskrit name ‘Padahastasana’ is derived from 3 words.
Pada = Foot
Hasta = Hand
Asana = Posture
Padahastasana (Hand under foot pose) Steps
Starting Position: Tadasana (Mountain Pose), stand straight with erect spine, legs together, heels and big toes slightly touching each other. Hands to the side of the body.
The weight of the body should neither be on the heels nor on the toes but distributed evenly on both of them. Relax and take deep breaths.
Distance your legs hip-width apart.
Inhale and slowly raise your arms upwards. Stretch your body upwards as well.
Exhale and slowly bend the trunk forward from your hips till your hands reach your feet.
Next, place the palms of your hands under the soles.
Elbows remain slightly bent pointing outwards.
Loosen up the shoulders and let the arms relax. Take a few slow breaths.
Your knees must remain straight. The back ought to be concave not hunched.
Bring the forehead between the knees if possible. Relax the back muscles of your neck.
Take long and deep breaths. Relax the body. Stay in this position for as long as you feel comfortable.
Practice the pose 3 times for 5 breaths gradually increasing the time day by day as your flexibility increases.
Presented By: Dr.Ananda Balayogi Bhavnani
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