Posture, Forward Bend Posture, Hands-and-Feet Posture (Padahastasana)
We will describe this posture in a modified manner
incorporating visualization and relaxation. Executing yoga postures are like meditation.
If you execute it with full awareness, relaxation and visualization, you can get the
maximum benefit out of it.
- Breathe normally as you stand with feet solidly on the ground. Allow all muscles to
relax. Close your eyes. Be aware of your body. Feel the sensations associated with the
contact of your feet with the floor.
- Visualize the posture you are going to practice. This is a form of mental tuning.
- Inhale, then exhale while you slowly bend forward. Lean forward until you can touch your
knees, calves, ankles, or feet. Do the movement slowly and in a relaxed manner. From the
start to the final position, the movement should be slow, fluid, continuous, and mindful.
Do not force the stretch. Remain bent over for approximately five seconds, or as long as
feels comfortable, while holding onto that part of your body as you gently breathe into
- Do not bounce up and down. Allow yourself to bend over farther after your breath has
helped your back muscles to stretch out. You may feel some trembling in your body. Allow
that trembling to happen. Practice with full awareness and concentration, moment to
- Be aware of the sensations and the feelings the posture develops in different parts of
your body, especially in the areas of your back and legs. Feel the movement of your belly.
- Concentrate on a focal point of this posture. This can be your hamstring muscle, muscles
of your back, the first chakra, relaxation aspect of your muscle, or a spiritual aspect
such as visualizing humility. Just relax into the posture. Be aware of your feelings and
- Inhale. Return to an upright position by bending your knees slightly and stacking your
vertebrae up one at a time. Let your head be the last part of your body to come back into
position. Be aware of and feel the changes in your position and in your spine as you
slowly straighten to an erect position. Be aware of the sensations in your body and
- Repeat two to four times.
- The forward posture stimulates organs and glands in the abdominal region, such as the
kidneys, liver and pancreas.
- It tones the abdominal muscles and stretches the hamstring muscles of the thighs.
- It is very beneficial for cases of constipation, low back pain and sciatica In fact,
this posture is a specific for constipation.
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