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Yoga Pose – Padahastasana

In my previous article on Tadasana, I’ve explained few common instructions applicable to all the yogasanas. Charan or pada in Sanskrit language means foot and hasta means the hand. The literal meaning of padahastasana means ‘hand to foot pose’. In spirituality ‘charan’ has the greatest importance while addressing the Perfect Masters or Realized Souls. Touching their feet is an act of reverence. This asana has special importance in yoga.

Technique / Method of Padahastasana

  1. Take the position of Tadasana.
  2. Bend forward as you breathe out and keep the knees tight and stiff and do not bend them at all, and insert hands under the feet and let the palms touch the soles.
  3. Raise the head up slowly and let the back attain the concave position to the extent possible. Do not slacken the grip at the knees and avail a few breaths in that position.
  4. Bring the head down between the knees as you exhale, bend the elbows and pull the feet up from the palms. If one has a displaced disc, do not bring the head between the knees.
  5. Breathe normally and try to remain in that position for about 20 seconds.
  6. Lift the head up as you inhale and get back to position 2.
  7. Inhale again and revert the Tadasana position.

Physical/therapeutic benefits

  1. The emphatic gain in this asana is the flow of blood to the head. There are other asanas also to take care of this aspect (especially Shirsansna-the headstand) but in this asana the objective is achieved without the difficulties involved in other asanas.
  2. The stress on the abdominal organs strengthens and tones them up.
  3. This is a specific asana for constipation, indigestion and gastric troubles. It has preventive as well as curative effects.  Improves the state of bloating. Assists digestion, with increased flow of digestive juices.
  4. Helps to attain the state of plasticity in the spine, it becomes flexible and straight felicitating easy, trouble-free movements.
  5. Scales down the pain in sciatica and improves the condition.
  6. With the stretching of the back muscles, they are energized, and after performing this asana, one feels replenishment of strength in the body.
  7. Greatly improves blood circulation to all parts of the body.
  8. The concave back position in the asana helps in setting right the slipped discs.
  9. The whole body is ‘taken to task’ and shoulders, chest, abdomen, thighs and knees, neck waist get the needed exercise.
  10. Hamstrings strengthened; hips toned; as for the legs, ligaments and tendons are stretched and strengthened.

Spiritual benefits

1. With waste material getting out of the body, with purification and proper blood circulation, with better oxygen inflow, with disciplined exhaling and inhaling, one is able to concentrate better. This asana is the best friend of those who practice intensive meditation.


If you suffer from any serious ailments in external as well as internal parts of the body, consult your doctor before practicing this asana. Expert guidance is needed for this asana, in the learning stages. Not advised for those suffering from high blood pressure, heart diseases and acute acidity.


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