How to do Padahastasan or Standing Forward Bend and its benefits?

Padahastasan’s name is made up of a combination of two words: verse, and hand. The post means foot, and Hast means hand. By performing this asana, heart-related diseases are eliminated, and health is good.

This article explains the methods of performing Padahastasana and the benefits of it. Along with this, it has also been told what precautions to take while doing the posture. A video has also been shared at the end of the article.

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Padahastasana or Standing Forward Bend pose



Benefits of Padahastasan or Standing Forward Bend


There are many benefits of Padahastasana. It looks like a simple posture, but it affects many parts of your body.

  1. Calms the brain and helps relieve stress and mild depression.
  2. It helps in better functioning of the liver and kidneys.
  3. Produces essential stretches in the hamstrings, calves, and hips.
  4. Strengthens the thighs.
  5. Improves digestion.
  6. It helps reduce the symptoms of menopause.
  7. Reduces fatigue and anxiety.
  8. Relieves headache and insomnia.
  9. It is therapeutic for asthma, high BP, infertility, osteoporosis, and sinus.


Do this asana before Padahastasan or Standing Forward Bend


You do this asana before performing the padahastasana. With this, your hamstrings, calves, and hips will be fixed for the right foot movement.

  • Surya Namaskar (Suryanamaskar) – 3-5 times
  • Adho Mukha Svanasana or Downward Facing Dog
  • Uttanasana or Standing Forward Bend
  • Padungasthasana or Big Toe Pose


Method of Padahastasan or Standing Forward Bend


We are giving the method of Padahastasan in detail here. Read it carefully.

  • Stand upright and place your hands on the side of your body. Breathing out of the hip joints – be careful not to bend from the waist joints. Exhale while bending down.
  • Remember that like all forward-leaning rugs, and the aim is to lengthen the torso in Padahastasana.
  • Bending down, press your hands under the feet. The fingers should be completely under the feet. Then breathe in a while moving the head and torso up (see picture below).
  • After inhaling completely, tilt the head and torso down while exhaling. Move the torso as close to the legs as possible (see picture below).
  • Do not stop breathing at all while being comfortable. When you breathe in, then raise the torso slightly and try to lengthen. When exhaling, then try to lean forward and deeply.
  • In total, breathe in five times and exhale so that you can remain in the posture for 30 to 60 seconds. Gradually as your body starts gaining strength and flexibility, you can increase the time – do not exceed 90 seconds.
  • Try to keep your back straight. Keep the legs straight.
  • Allow your head to hang comfortably so that your neck muscles are not stressed.
  • Breathe in a while, bringing the torso up. Keep in mind that you keep your back straight and come back up from your hip joints.


Easy way to Padahastasan or Standing Forward Bend


If you want to increase the drag on the back of the feet, you can do this variation of the padhastasana: Raise the balls of your feet 1-2 inches above the ground while leaning forward. You can do this by placing any towels under the feet.

You can also do a little mode of kneading your legs on the knees to make it easier for Padahastasana. Do only those whose hamstring is very small.


What precautions should be taken while Padahastasan or Standing Forward Bend


If you have a backache or injury, do not do this Padahastasan. In this option, you can do semi-foothills with semi-foothills with bent knees. Do not stress more than your physical ability. If the back pain starts increasing, then stop immediately, do not fade, and consult the doctor.


Posture after Padahastasan or Standing Forward Bend


  • Utthita Trikonasana or Extended Triangle Pose
  • Parivrtta Trikonasana or Revolved Triangle Pose
  • Utthita Parsvakonasana or Extended Triangle Pose
  • Prasarita Padottanasana or Wide-Legged Forward Bend


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