Standing Forward Bend (Hastapadasana)

Hasta- hand; Padah- foot; asana- pose
Pronounced: Has-tah-pada-sanah

How to do Standing Forward Bend (Hastapadasana)

  • Stand straight with feet together and arms alongside the body.
  • Balance your weight equally on both feet.
  • Breathing in, extend your arms overhead.
  • Breathing out, bend forward and down towards the feet.
  • Stay in the posture for 20-30 seconds and continue to breath deeply.
  • Keep the legs and spine erect; hands rest either on the floor, beside the feet or on the legs.
  • On the out breath, move the chest towards the knees; lift the hips and tailbone higher; press the heels down; let the head relax and move it gently towards the feet. Keep breathing deeply.
  • Breathing in, stretch your arms forward and up, slowly come up to the standing position.
  • Breathing out, bring the arms to the sides.



Benefits of the Standing Forward Bend (Hastapadasana)

  • Stretches all the muscles of the back of the body.
  • Invigorates the nervous system by increasing the -blood supply.
  • Makes the spine supple.
  • Tones the abdominal organs.

Contraindications of the Standing Forward Bend (Hastapadasana)

Back injury: People suffering from lower back injuries, Spondylitis, Cervical pain or any kind of back and spinal problems should not do this pose.


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