Padahastasana: Hand Under Foot Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â | Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
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:
- 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.
- 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.
- 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.
- Stay for up to eight breaths before releasing your hands from beneath your feet and slowly return to standing.
PREPARATORY POSES:
- Downward-facing dog | Adho mukha svanasana
- Reclined hand to toe pose | Supta padangusthasana
- Standing forward bend | Uttanasana
SEQUENTIAL POSES:
- Head to knee pose | Janu sirsasana
- Chaturanga dandasana | High to mid plank
- Cobra pose | Bhujangasana
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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Hanumanasana: Front Splits Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Hanumanasana (hah-new-mahn-AHS-ah-nah) honors the great leap made by Hanuman, the famous monkey god from the Ramayana, across the ocean from India to the mountains of Sri Lanka. Front splits pose demands flexibility, strength, and stability.
Philosophy + Origin
More than just an incredible leap, Hanuman is remembered, celebrated, and worshiped because of his great devotion and courage. To be devoted, one must be bold enough to stand firmly in their beliefs, selflessly serving others and putting others’ needs above their own.
Because of its physical demands, it’s easy to get caught up in “achieving” the outward appearance of the posture. As such, it’s important to keep your ego in check as you dedicate yourself to the posture. Above all, invite kindness and selflessness to flow freely from the posture. As you practice, ask yourself how you can embody Hanuman’s devotion both in your physical yoga practice and your everyday life.
