Padangusthasana - hand to foot yoga pose

Padangusthasana - hand to foot yoga pose
Padangusthasana, translated from Sanskrit, means "hand to foot pose." This pose is one of the first you'll learn in a beginner's yoga class. It's also one of the simplest; even beginners can perform it right away, although usually not completely. Padangusthasana stretches your entire musculature from head to toe and activates the organs in the abdominal region.

What you should know before performing this exercise

Padangusthasana is easy to perform, but there are a few things you should be careful about. Only perform this pose on an empty stomach. The best time for yoga is early morning, before breakfast. If you practice yoga at any other time of day, make sure it has been at least 4-6 hours since your last meal. This is especially important for the Hand to Foot pose, as the stomach and intestines are compressed during this pose. A full stomach could cause heartburn or belching.
You shouldn't perform Padangusthasana if you have a spinal injury or illness, or if you're suffering from unexplained back pain. It's also best to avoid this pose if you have a cold, a severe runny nose, or sinusitis, as the upside-down position increases pressure in the sinuses.

This is what Padangusthasana does

Padangusthasana stretches the entire body, particularly the leg muscles and lower back muscles.
This exercise activates all organs of the abdominal region such as the digestive system, reproductive system, liver and kidneys.
Padangusthasana has a relaxing effect and can relieve stress and anxiety.
Padangusthasana is recommended for menstrual cramps, headaches and constipation.

Instructions for the hand to foot posture

1. The hand to foot pose is one of the standing asanas; you don't necessarily need a yoga mat for it, just a firm surface.
2. Stand straight and upright with your feet parallel. The distance between your two feet should be at least 15 cm. Your legs should be straight and your knees should be fully extended.
3. Take a deep breath. As you exhale, bend forward with your upper body straight and try to touch your knees with your forehead. Make sure your head and torso move together.
4. Grasp your right big toe with your right hand and your left big toe with your left hand. Grasp your toes tightly.
5. Take a deep breath and raise your upper body until you're standing upright again. You can stretch your arms upwards. Exhale.
6. Repeat the exercise several times

Note for beginners

Beginners often struggle to lower their heads to their knees or reach their toes. But that's not a hindrance; you can still perform the exercise even if you're not yet very flexible. Simply bend your upper body down as far as you can. But don't force it further than you can. Under no circumstances should you feel pain in your legs or back. If you repeat the exercise regularly, you'll be able to lower yourself further over time.

Variation for advanced players

Once you've mastered Padangusthasana, try the variation Utthita Hasta Padangusthasana. For this pose, stand upright and extend your right leg straight out to the right. Then, grasp the big toe of your right foot with your right hand. Repeat on the other side, trying to maintain balance. This variation stretches your hips.
Image © elenaphotos21 / 123rf.com