Sunday, October 2, 2011

Pada Hastasan (Standing Head to Knee Pose)

  • Stand up straight—in an upright position—with both feet joined together and arms by your sides, i.e. Saral Tadasan.
  • Inhale (Radhey) slowly, and simultaneously raise both hands above the head with the palms facing forward.
  • Keeping your hands straight, stretch the body upward from the waist.
  • As you exhale (Krishna), bend forward from your hips till your hands touch the floor; then slowly letting the trunk go down, place both the hands down on either side of the feet, and try to touch the knees with the chin.
  • Try not to bend the trunk at the middle; keep it straight from the waist to the neck.
  • Also, keep both knees locked in this condition.
  • With normal breathing, hold the position for 15-20 seconds.
  • Keep the whole body relaxed in this state.
  • With an inhalation (Radhey), return to Saral Tadasan.
  • This is one round; do it for two more rounds.
  • Lastly, come to Shithil Tadasan and relax.
  • Note: Pada Hastasan can also be done with fast movements—without maintaining the final position.  In the beginning, it can be practiced 5-10 rounds and with a regular practice, it can be done for about 20-30 rounds.
  • On the breaths synchronized with the movements
  • On the mental chanting of the Holy Names “Radhey Krishna” through your breaths
  • On the relaxation of the back muscles and hamstrings in the final position
  • The movements in Pada Hastasan massage and tone the digestive organs; it rectifies flatulence, constipation, indigestion, and strengthens the thighs. 
  • Besides all these, the hamstrings and spinal nerves are strengthened and the spine is made extremely flexible.
  • Pada Hastasan is great  boon for women as it helps in preventing menstrual problems. 
  • Many Yog practitioners do it mostly for enhancing the blood flow to the head region.
  •  It even eliminates problems related to the thyroid and pituitary glands.
  • People who have sever hypertension (high blood pressure), vertigo (dizziness), serious back problems, sciatica, heart disease, hernia, and disc prolapses should avoid this asan.

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