Padahastasana: Hand Under Foot Pose

Padahastasana: Hand Under Foot Pose

Padahastasana (PAHD-ah-hahs-TAHS-ah-nah) stretches the hamstrings and spine while compressing the hands and wrists. As a forward fold, padahastasana also relaxes the neck and shoulders to calm the mind and nervous system.

Philosophy + Origin

By bringing opposites together — upper and lower body, hands and feet, padahastasana is said to unite higher states of awareness and lower states of consciousness, bringing balance to body and mind. Likewise, practicing padahastasana unites the external nature and internal spirit.

ADJUSTMENTS/MODIFICATIONS:

  • Bend your knees in order to place your hands under your feet, then straighten your legs.
  • If legs are straight, avoid locking the knees.

STEP-BY-STEP:

  1. Begin standing at the top of your mat. Exhale to fold forward from the hips. Keeping length in the front of your torso, bring your hands to the floor. Bend your knees as much as needed.
  2. Turn your hands palm face up and slide them under the soles of your feet so that the toes are at the wrist joint. Shift the weight of your feet front and back so that you find the appropriate amount for your hands and wrists.
  3. Once you have secured your hands with your feet, option to draw your elbows out to the sides and forward. Keep the back of your neck long.
  4. Stay for up to eight breaths before releasing your hands from beneath your feet and slowly return to standing.

PREPARATORY POSES:

SEQUENTIAL POSES:

COUNTER POSES:

  • Chair pose | Utkatasana
  • Cow pose |Bitilasana
  • Mountain pose | Tadasana

SANSKRIT:

  • Pada = Foot
  • Hasta = Hand
  • Asana = Pose

PHYSICAL BENEFITS:

  • Stretches hamstrings, back body, and wrists.
  • Encourages relaxation of the neck and shoulders.

ENERGETIC BENEFITS:

  • Thought to balance tamasic energy.
  • Thought to balance vata dosha.


Virabhadrasana III: Warrior III Pose

Virabhadrasana III: Warrior III Pose

ADJUSTMENTS    |     BENEFITS   |     SEQUENCING    |     SANSKRIT    |     STEPS

Warrior III, or virabhadrasana (veer-ah-bah-DRAHS-ah-nah) III, is a challenging pose of balance and strength.

Philosophy + Origin

A fierce warrior, Virabhadra is often depicted as having a thousand heads, eyes, and feet. Draped in the skin of a tiger, this warrior wields a thousand clubs. In Virabhadra’s origin story, he is created from a single dreadlock from Shiva’s head, a manifestation of the rage he feels upon feeling like his true love has died. The shape of virabhadrasana III comes from this story, the moment when Virabhadra beheads the king Daksha and extends forward to place the head on a stake.

Despite the outward appearance and violent origin, this powerful pose is actually a great reminder of our own inner strength and the measures we would take in the name of true love.

Read Article

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