Padahastasana (Yogasana)

Pada Hastasana

Sthiti: Tadasana


  • Stand erect with legs together.
  • Inhale slowly and raise the arms sideways.
  • At this horizontal level, turn the palms upwards.
  • Continue to inhale and move the arms upwards until the biceps touches the ears. Turn the palms forward.
  • Stretch up the body from the waist.
  • Keeping the lower back concave, exhale and bend forward until the trunk is parallel to the ground. Stretch out the shoulders at horizontal plane and inhale.
  • Exhale while going down further until the entire palm rests on the ground and chin touches the knees.
  • Maintain in this final posture for about 2-3 minutes without bending the knees.
  • Inhale, come up slowly to the vertical position and stretch the arms above the head.
  • Exhale, drop down the arms, turn the palms downwards at the horizontal position.
  • Continue to exhale and return to Sthiti.
  • Relax in Tadasana.


  • Never bend the knees.
  • Keep the neck up until the forward bending at the hip and the waist is completed and then drop the neck freely down to touch the chin to knees.


Makes the spine flexible, strengthens the thighs. Helps preventing constipation and menstrual problems. Gives the strong stretching and relaxation to the pancreas, improves the blood flow to the pancreas. Improves digestion. Enhances blood flow to the head region.


People with vertigo, severe degree of hypertension, cervical spondylosis, and disc prolapse to avoid this posture.

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