Padahastasana: Hand Under Foot Pose

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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.


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Supta Virasana: Reclining Hero Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Supta virasana (SOUP-tah veer-AHS-ah-nah), is the reclined version of hero’s pose. This shape is a deep knee bend and a deep hip flexor stretch — props are always a friend to this pose!

Philosophy + Origin

In order to be a hero in the world, you first need to be a hero to yourself. This restorative posture reminds you to be your best so you can give your best to the world and community. Although not often celebrated, the quiet moments of rest and restoration are as vital to creating and sustaining the hero as more noticed, grand “heroic” gestures. As you take time to practice supta virasana, reflect on how making space for yourself in your day creates more space in every other aspect of your life. The more expansive you are, the more capable you are of being the hero the world needs you to be.

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