Padahastasana, also practised as Uttanasana, is a standing forward bend. The hands reach toward the feet while the spine lengthens. It soothes the nervous system and stretches the entire back of the body.
Bend the knees generously if the hamstrings are tight. A round back with locked knees is not the goal.
How to practise
- Stand in Tadasana. Inhale and lift the arms overhead.
- Exhale, hinge from the hips and fold forward. Keep a slight bend in the knees.
- Place the hands on the floor, shins or a block. Let the crown of the head hang.
- On each inhale lengthen the spine; on each exhale soften a little deeper.
- Inhale to rise with a flat back, or roll up slowly.
Hold 30–60 seconds. Repeat 2 times.
Benefits
- Stretches hamstrings, calves and the back of the spine
- Increases blood flow to the brain
- Eases fatigue and mild anxiety
- Improves digestion when practised gently
Precautions
Avoid deep folds in acute back injury, slipped disc, severe hypertension, glaucoma or late pregnancy. Keep the knees bent and come up slowly to prevent dizziness.
