YOGA ESSENTIALS
ASANA
This Month - Forward Bend
Standing Forward Bend, or Foot-Hand Pose - Padahastasana
"Pada" means "feet" and "hasta" means "hands". Because one is standing up and bending forward in this asana, gravity plays a nice assisting role in the success of the pose. For this reason, this pose can nicely warm up the hamstrings and back muscles for other forward bends like janu sirsasana and paschimottanasana.
· Stand erect with the legs together.
· Inhale and raise your arms above your head. Your upper arms should be beside your ears. Stretch upwards, opening the spine, creating space between the vertebrae.
· As you exhale, bend forward from the hips, stretching down towards the floor with the upper body.
· Grasp your shins, ankles, or big toes; whichever you can comfortably reach safely. Elbows tuck in close beside the legs.
· Your spine should be working itself flat and straight against the legs; abdomen working towards the upper thighs, the sternum working towards the lower thighs, the cervical spine working towards the knees.
· Relax the neck, and continue breathing while you hold the pose for 5, 10 or 15 seconds, depending upon your ability and comfort level.
· To come out of the pose, inhale and while using the strength of the thighs and abdominal muscles to assist the back, slowly raise up to standing with the arms overhead.
· Exhale and lower the arms to your sides.
· Repeat three times.
Remember: Always work within your own capacity. Never move into pain. Enjoy the pose and listen to your body. This is your greatest protection for preventing injury.
HINTS:
- By stretching tall and creating space between the vertebrae before you move into the forward bend, you maximize your ability to lengthen and straighten the spine and achieve flexibility in the muscles along the spine.
- Your hips should be "lifting" up towards the ceiling while you hold this pose. This will increase the stretch to the hamstrings and create space in the joints.
- By shifting more weight onto the balls of the feet and gradually working the hips into position directly above the feet, you will achieve maximum stretch for the hamstrings.
CAUTIONS:
- If you have high blood pressure, heart trouble, or replaced discs, this posture is not suitable for you.
- If you have low blood pressure, be sure to lift out of the pose very slowly and carefully to prevent dizziness.
- If you have lower back discomfort, have the feet about a foot apart. This will create space in the sacral area of the spine.
- If you have very tight hamstrings or back problems, keep the knees bent as you bend forward into the pose. Bring your hands to rest on the floor. Relax the neck. To stretch the hamstrings, slowly lift your hips up towards the ceiling, still holding your hands on the floor. Do not be concerned if you cannot get the legs straight. With practice, the hamstrings and calf muscles will lengthen.
- Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.
BENEFITS:
- The whole spine is stretched, strengthened and limbered.
- The hamstrings and other leg muscles are stretched.
- The legs are toned and firmed.
- The abdominal muscles and organs are toned and stimulated, giving relief to constipation.
- The nervous system is toned.
- Circulation is stimulated. Additional blood flows to the brain, scalp, face, muscles and nerves.