The Hands-to-Feet Posture: Pada-Hastasana

Pāda means feet, and hasta means hands. Therefore, Pāda Hastāsana means taking the palms down towards the feet. This is also referred to as Uttānāsana.

Technique

• Stand straight with the feet 2 inches apart.
• Inhale slowly and raise the arms up.
• Stretch the body up from the waist.
• Exhale and bend forward until the trunk is parallel to the ground.
• Exhale further and bend forward until the entire palms rest on the ground.
• Maintain this final posture for 10–30 seconds.
• Those who have a stiff back should bend according to their capacity.
• Now inhale, come up slowly to the vertical position, and stretch the arms above the head.
• Exhale and slowly return to the starting position in the reverse order.
• Relax in Tādāsana (Palm Tree Posture).

Benefits

• Makes the spine flexible, improves digestion, and helps prevent constipation and menstrual problems.

A word of caution

• Please avoid this practice in case of cardiac or back problems, abdominal inflammation, hernia and ulcers, high myopia, vertigo, and during pregnancy.
• Those with vertebral and disc disorders should also avoid this practice.

(AYUSH, Govt. of India)