Hasta = Hand
Pada = Foot
Hastapadasana is derived from three sanskrit words 'Hasta' means 'Hand' ,'Pada' means 'Foot' and 'Asana' means 'posture or pose'. This Posture is also known as Standing Forward Bend pose. This posture is more effective to solve the problem of hair loss,back pain,gas,acidity or stress and also helpful to strengthens the spine,shoulders or legs. Doctors and experts also recommended yoga instead medicines because yoga gave a best results from medicines. Hastapadasana is one of the basic yoga pose that can be used in the Surya Namaskar sequence. This pose also known as Uttanasana in sanskrit.
CONTENTS:
- Introduction.
- How to do Standing Forward Bend.
- Benefits of Hastapadasana.
- Precautions of Hastapadasana.
- Tips for Beginners.
- Advance pose.
- When to do it.
- Preparatory poses.
- See also.
How to do Hastapadasana or Standing Forward Bend:
- To do this pose firstly stand straight with your feet at a distance of two inches from one another.
- Balance your weight equally on your foots.
- Inhale slowly, raise both of your hands up in front of you and take them above your head and stretch up the body from the waist.
- Now,Exhale bend forward and place the palms close to your foots on the ground.
- Rest your head on your knees.
- Hold this posture ten to fifteen seconds or as much as you comfortable.
- If you have stiffness in your back bend forward according to your capacity or comfortability.
- Make sure that breathe in and out normally when you hold the posture.
- To release the posture take a deep breathe in come up slowly in standing position and your arms are above to your head.
- Now,while exhailing slowly bring both your hands down and relax the body.
- This is the one cycle of Hastapadasana or standing forward bend.
Benefits of it:
1. It is helpful to increase the flexibility of spine or relieve back pain.
2. It helps to reduces the belly the fat.
3. It improves the digestive system.
4. It improves the blood circulation in our body.
5. It helps to solve the problem of hair loss.
6. It solves the problems of menstrual cycle.
7. It reduces the stress and fatigue.
8. This pose improves the body posture.
9. It improves the nervous system.
10. It strengthens the spine,shoulders,wrists and knees.
11. It is also helpful to solve the problem of gas or acidity.
12. It cures many stomach disorders.
13. It is benefitial to relax or calms the mind.
Precautions:
- People suffer from spine pain or any spine injury should avoid this posture.
- Women in pregnancy should not practice this posture.
- If you are suffer from high blood pressure avoid this asana.
- People suffer from hernia avoid this pose.
- If you have vertigo problem should not practice hastapadasana.
- Person suffer from peptic ucler or any cardic problem should not practice this posture.
- Person suffer from serious eye disorder should not practice this posture.
Beginners Tips:
- As a beginner,if you wants to increase your strength Straight your legs when you bend forward.
- Bend forward according to your capacity or flexibility,don't forced yourself to bend more.
- Practice this posture early morning daily with a empty stomach to take effective results.
- As a beginner if you are not straight your legs for long time ,you will bend your knees to make it easier.
- Practice this posture under the guidance of certified yoga instructor.
Advance pose:
To deepen the posture hold the posture for long time 2-5 times minutes and make sure that your knees are straight and your both the palms on the ground.You will repeat this posture 5-8 times to increase your flexibility or strength.
When to do it:
We know that early morning is the best time to practice yoga. There is no any rule to practice it,you will practice it anytime in day.But practice it early morning without eating anything to take a effective results from this asana. Make Sure that should take a meal before 5 hours because between this time you can digest you food and you have a enough energy to practice this posture.
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