Pronunciation: Pah-dah Hah-stah-suh-nuh
Meaning: Pada – Foot/Leg, Hasta = Hand, Asana = Pose or Posture
Pose Type: Standing
Level: Intermediate

Padahastasana, also used in the practice of Surya Namaskar, is included in the 12 steps, specifically the third and tenth steps.

Instructions

1. Stand with your feet together and arms resting by your sides.
2. Distribute your weight evenly on both feet.
3. Inhale and slowly raise your arms upward without bending your elbows. Try to stretch your body upward as well.
4. Exhale and bend forward from the hips, keeping your back straight. Keep your legs straight, with your body weight over the soles of your feet.
5. While bending down, keep your arms as close to your ears as possible.
6. Place your hands flat on the floor beside your legs, wrap your fingers around your big toes, or place your hands under your feet. Hold your ankles or wherever you feel comfortable if you can’t reach the floor.
7. Bring your head as close to your knees as possible, keeping your neck relaxed.
8. Avoid bending your knees while in this posture.
9. Hold this pose for 15-30 seconds.
10. Inhale as you slowly come up, stretching your arms above your head.
11. Exhale and relax your arms down to your sides.
12. Repeat this process 2  more times.

Tips

If you are a beginner and unable to bend fully, bend your knees to hold your big toes, then work on straightening your legs. If your legs are straight, avoid locking your knees.

Benefits of Padahastasana (Hand-to-Feet Pose)

1. Reduces stress, anxiety, and fatigue by energizing the body.
2. Improves balance, posture, and flexibility.
3. Enhances blood circulation, especially in the upper body.
4. Beneficial for throat and nasal issues.
5. Tones and energizes the spinal muscles and nerves.
6. Increases concentration and boosts metabolism.
7. It helps relieve gastric issues, abdominal bloating, indigestion, and constipation; it can also release excess Vata (air) from the abdomen and improve blood circulation.
8. It tones the digestive organs, promoting a well-functioning spleen and liver.
9. Aids in reducing excess belly fat.

Precautions for Padahastasana

1. People with severe back pain, high blood pressure, heart problems, knee issues, sciatica, or abdominal hernia should avoid practicing this asana.
2. Overstretching may strain the knees, thighs, calves, or ankles and can lead to a sprain.
3. Avoid forcing or straining your body; practice according to your comfort and flexibility.