Pada Hastasana yoga

Pada Hastasana is yoga is standing forward fold and the 12 basic posture of the Hatha yoga . It is also the third pose of Surya Namaskar, the sun Salutation sequence . Therefore It believed to reduce tamas , which means heaviness or inertia in the body . This pose name comes from the Sanskrit pada which means feet hasta meaning hand and asana meaning seat and posture . Therefore, Pada-Hastasana means taking the palms down towards the feet . Pada Hastasana yoga This also referred as Uttanasana .

The English name for Pada-Hastasana is is gorilla pose or hand under feet pose . Pada-Hastasana can performed the hands simply moving to the feet flowing sun Salutation or the hand placed under the feet with the palms facing up . However The latter from parts of the primary series of Ashtang yoga .

Pada Hastasana Techniques

Pada Hastasana yoga Techniques
  • Stand straight with feet 2 inches apart .
  • Inhale slowly and raise the arms up .
  • Stretch up the body from the waist .
  • Exhale and bend forward until the trunk is parallel to the ground .
  • Exhale and bend forward until the entire palm rests on the ground .
  • Those who, are having stiff back should bend according to their capacity .
  • Now inhale come up slowly to the vertical position and stretch the arms above the head .
  • Exhale and slowly return to the starting in reverse order .
  • Relax in Tadasana and do 5 times more .


  1. It helps the practitioner tþo the lighter and more energized .
  2. It is believed to have pranic or energetic .
  3. In removing tamas from the body .
  4. Give relief from both mental and physical exhaustion .
  5. It is also thought to help find harmony between nature and spirit .
  6. Therefore speed up digestion and increase the light airyb energy in the body .
  7. Make spine flexible , improve digestion, prevent constipation and menstrual problems .


  • Please avoid this practice in case of cardiac or back problems , abdominal inflammation, Hernia and ulcers, high myopia , vertigo and during pregnancy.
  • Those with vertebral and disc disorders should also avoid this practice.

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