Surya Namaskar or solar salutation, which is a mix of 12 yoga poses, is broadly recognized for its well being advantages. Every pose has one thing to supply. One in every of them is Padahastasana or Hand to Foot Yoga Pose, which is an efficient yoga asana practised to enhance bodily flexibility, stimulate the nervous system and extra. Learn on to know the advantages of Padahastasana.

What’s padahastasana?

Padahastasana is a yoga asana that entails a ahead bending posture. The identify “Padahastasana” is derived from the Sanskrit phrases “pada,” that means foot, “hasta,” that means hand, and “asana,” that means pose, shares yoga and wellness coach Shivani Bajwa.

Easy methods to do padahastasana?

To do the ahead bending yoga asana, observe these steps:

• Begin with the mountain pose, together with your ft hip-width aside and arms by your sides.
• Inhale as you carry each your arms overhead.
• Exhale and hinge at your hips, bending ahead from the waist. Hold your backbone straight as you fold ahead.
• Carry your palms all the way down to the ground on both facet of your ft. In case your palms don’t attain the ground, you’ll be able to bend your knees barely. Attempt to convey your palms flat to the bottom, putting them beside your ft.
• If potential, straighten your legs, bringing your torso nearer to your thighs. You might really feel a stretch in your hamstrings and decrease again.
• Maintain the place for a number of breaths, enjoyable into the stretch.
• To launch the pose, bend your knees barely, have interaction your core, and slowly roll as much as a standing place, one vertebra at a time.

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What are the advantages of Padahastasana or hand to foot pose?

Padahastasana targets many elements of the physique, so it’s a very helpful asana. Listed below are a few of the advantages:

1. Stretches the hamstrings and calves

Padahastasana entails a deep ahead bend, which stretches and elongates the muscle groups behind the legs, significantly the hamstrings and calves. This might help you to stroll or run higher.

2. Improves flexibility of the backbone

The ahead bending motion helps to extend the pliability of the backbone, says the professional. This promotes higher vary of movement and reduces stiffness.

3. Strengthens the belly muscle groups

Participating the core muscle groups in padahastasana helps to strengthen the belly muscle groups. This gives assist to the backbone and improves general core stability.

4. Stimulates belly organs

The ahead fold compresses the belly area, massaging and stimulating the organs within the digestive system. This may contribute to improved digestion, says Bajwa.

5. Calms the nervous system

The inverted place of the pinnacle on this pose can have a chilled impact on the nervous system. So, it might probably assist to scale back stress and anxiousness.

6. Enhances blood circulation

The ahead bend promotes blood circulation to the pinnacle and face. This doubtlessly improves oxygen provide to the mind and reduces emotions of lethargy.

7. Encourages mindfulness and focus

Like many yoga poses, padahastasana requires focus and mindfulness. Specializing in the breath and the sensations within the physique through the pose might help to calm the thoughts and enhance psychological readability.

8. Might assist in managing melancholy

The mixture of bodily motion, deep respiratory and the inversion in padahastasana could contribute to temper enhancement. This may increasingly assist to handle gentle signs of melancholy, says the professional.

Who mustn’t do padahastasana?

Whereas padahastasana can provide varied advantages, there are specific individuals who ought to keep away from this pose on account of particular well being situations or issues. Listed below are some issues for people who may must keep away from padahastasana:

1. When you have again accidents

Individuals with current again accidents, particularly these involving the decrease again, must be cautious with forward-bending poses like padahastasana. It is perhaps extra appropriate to switch the pose by bending the knees or avoiding deep ahead bends, suggests the professional.

2. In the event you undergo hypertension

People with uncontrolled hypertension could have to be cautious with inversions, as the pinnacle is positioned under the center in padahastasana.

3. Pregnant girls

Pregnant girls, particularly these in later phases of being pregnant, could discover it uncomfortable or difficult to observe padahastasana. Modifications, reminiscent of protecting the knees bent, could also be extra appropriate.

4. In the event you really feel dizzy

Individuals who expertise dizziness must be cautious with inversions. If these signs are a priority, it’s advisable to skip this yoga pose.

5. Individuals with osteoporosis

Anybody with osteoporosis or low bone density could have to be cautious with ahead bends to stop pressure on the backbone. Modifications, reminiscent of utilizing props or protecting a slight bend within the knees, will be thought of.

As with every train or yoga pose, it’s important to hearken to your physique and seek the advice of with a healthcare skilled or a certified yoga teacher when you’ve got any doubts or pre-existing well being points.