PADAHASTASANA & BENEFITS – Forward Bend

P A D A H A S T A S A N A

(Forward Bend)

This can be styled as ‘standing pachimottanasana’, as technique is the same. The only difficulty is that you will have to do this while standing. Some people call this hastapadasana.

Technique:

Stand erect. Let the hands down closely by the sides. Keep the heels close and toes apart. Raise the hands above the head. Slowly bend the body downwards. Keep the knees stiff and erect. Do not bend the legs at the knees. Slowly bring the hands down without bending at the elbows and catch hold of the toes with your thumb, index and middle fingers only. When you bend down, slowly exhale and draw the belly backwards. Keep the forehead between the knees. The face is buried between the hollow of knees, or the head can be pushed further between the two thighs.

(There are some varieties in this asana by interchanging the feet and hands. There is no space here for a detailed description. They are not of much use.) Retain the pose from 2 to 10 seconds. Fat people will find it difficult to practice this asana in the beginning. With patience and perseverance they will be able to do it perfectly in a short time. When you draw the abdomen back you will have to contract the abdominal muscles and rectum.

If you find it difficult to catch hold to the toes, owing to the stiffness of the muscles of the hips and excess of fat in the abdomen, bend the knees slightly. After catching hold of the toes, straighten and stiffen the legs. That is common sense. You can drink a small quantity of water before you do this asana.

Benefits:

There are manifold benefits of this asana. You will feel much invigorated after the exercise is over. The body is rendered light as much tames is dispelled. Adiposity disappears. Any shortening of the legs owing to fracture of the leg or thigh-bones is rectified. You will get slight lengthening of the leg by practice of this for about three months and by rubbing the thighs and legs with mustard oil to which a little salt is added. (Salt increases penetration of the oil.) This asana helps free passage of apana vayu downwards. The sushumna nadi is purified and strengthened. The benefits of paschimottanasana are derived from this asana also.