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Pada Hastasana

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  1. Distance your legs hip-width apart.
  2. Inhale and slowly raise your arms upwards. Stretch your body upwards as well.
  3. Exhale and slowly bend the trunk forward from your hips till your hands reach your feet.
  4. Next, place the palms of your hands under the soles.
  5. Elbows remain slightly bent pointing outwards.
  6. Loosen up the shoulders and let the arms relax. Take a few slow breaths.
  7. Your knees must remain straight. The back ought to be concave not hunched.
  8. Bring the forehead between the knees if possible. Relax the back muscles of your neck.
  9. Take long and deep breaths. Relax the body. Stay in this position for as long as you feel comfortable.

Technique in pictures/animation


  • Pada hastasana is very effective practice to remove abdomen fat.
  • It is very useful in digestive disorders.
  • Gives a nice stretch to the thigh muscles.
  • Good practice to increase the height.
  • Increases the strength of thigh muscles and calf muscles.[1]

Related Asanas

Special requisites

Initial practice notes


External Links