Padahastasana
The Forward Posture, Forward Bend Posture,
Hands-and-Feet Posture
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The hands are being brought near legs hence it is called Padahastasana.
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We will describe this posture in a modified manner incorporating visualization and relaxation. Executing yoga postures are like meditation. If you execute it with full awareness, relaxation and visualization, you can get the maximum benefit out of it.
Position of Readiness
Stand erect, legs together, hands by the side of the thighs. Gaze in front.
Steps
Inhale slowly, then exhaling slowly bend forward as much as possible. Try to touch your knees, calves, ankles, or feet. Do the movement slowly and in a relaxed manner.
Bend a little more and try to place the palms, with fingers pointing
forward, on the ground on either side of the legs.
Place the forehead between the knees. Stay in that position for 5 seconds
or more time as comfortable to you.
To release the posture, bend your knees slightly, press the soles of your
feet downward and drop your tailbone, gradually bringing up the squeeze as
you return to return to the original starting position.
Repeat two to four times.
Benefits
The forward posture activates the organs and glands in the abdominal region, such as the kidneys, liver and pancreas. It is beneficial in indigestion, stiffness of spine, pain in hip joints and breathing problem. It also tones the abdominal muscles and stretches the hamstring muscles of the thighs.
Note
Those suffering from high blood pressure, heart disease and acidity, consult yoga expert before practicing.
Also read from Kundalini Yoga-SRI SWAMI SIVANANDA
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