Hastapadasana also known as Forward Bend Pose is derived from two Sanskrit words where Hasta means hand and Pada means foot. The name highlights the primary goal of this pose – to touch your hands on your feet.
Technique
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
Hastapadasana enhances flexibility in spine, hamstrings, and calf muscles. This asana calms the mind, reduces stress and anxiety. It stimulates abdominal organs, improves digestion and strengthens the back muscles.
Limitation
If you have any major back injuries or a herniated disc, it’s best to skip this pose altogether. Pregnant women should best avoid the asana.
