Oordhwa Padahastasana - Hand-to-Feet Pose

In Sanskrit, "Oordha" means 'lifted', "Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands touch the raised feet of the practitioner.

Sequence:

1. Lie down on the floor on your back with your legs stretched out and close together.
2. Place your palms on the respective thighs, the fingers pointing towards the feet.
3. Bring the two legs closer so that the big toes and heels are joined.
4. Keep your knees tight and straight.
5. Inhale slowly and now raise the upper and lower part of your body above the ground.
6. Keep both the legs and arms straight.
7. Point the toes outwards.
8. As you do so, slide the palms up the raised legs.
9. Stretch your arms and raising your trunk further up, try to touch the ankles with the finger tips.
10. The upper and lower part of your body should be above the ground, the entire body weight resting on your buttocks.
11. Fix your gaze on the toes.
12. Continue to breathe normally.
13. Maintain this posture as long as you comfortably can.
14. Exhale and with exhalation return to the starting posture.

Benefits:

• The pose makes the back, hips and pelvic region suppler.
• Muscles of thighs and knees get strengthened.
• The feet, calves, knees, thighs, posterior, arms, diaphragm, shoulders and the neck are simultaneously exercised with Oordhwa Padahastasana.
• The abdomen as well as solar plexus attains strength with practice of this pose.
• Women should perform the pose for a healthy uterus.

 

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Padahastasana - The Hand-to-Feet Pose

"Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands are brought to the feet to catch the toes.

Sequence:

1. Stand straight with an erect spine and legs shoulder-width apart.
2. Feet must be parallel to each other.
3. Inhale and raise both your hands straight above your head.
4. The palms should be facing outwards.
5. Exhale slowly and bend your head and neck down.
6. Bend your trunk at the waist and push the head further downwards.
7. Ensure that the knees do not bend and the arms are touching the ears.
8. Exhaling stretch your arms to catch the big toe of the corresponding legs. Use the thumb, index and middle finger to grasp the toes. if possible you can put the palms under the feet.
9. Complete exhalation and hold your breath.
10. Now pull your toes and place your head in between the knees.
11. The knees should not bend at any time.
12. Do three cycles of the above, alternating legs.
13. Hold this position for sometime.
14. Inhaling slowly release your toes and raise your trunk to come back to the starting position.

Benefits:

• The entire body is flexed and thus it is good for the overall exercise of the shoulders, neck, chest, abdomen, waist, thighs and knees.
• It helps strengthen the hamstrings.
• The pose gets the buttocks toned.
• Ligaments and tendons of the entire legs get stretched.
• Sciatic nerves get pulled.

 

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