Asana Kitchen: Pada Hastasana (Hand Under Foot pose) with David Garrigues

In this practice

Key teachings

• Active engagement and core stability (Bandhas implied)
• Precise alignment in forward bends
• Mindful breathing to deepen the pose
• Embracing challenge and imbalance

Ideal for

• Practitioners seeking to deepen forward bends
• Those working on hamstring flexibility
• Ashtanga or Hatha yoga students refining foundational poses
• Individuals interested in detailed alignment instruction

Lesson

Instructions

www.davidgarrigues.com Remain in this position freely breathing in and out many times. As you stay keep your legs and arms actively engaged with each other by pressing your hands with your feet and pulling up through your arms. Extend your leg lines and create the image that your legs are growing taller as if you are standing on stilts. Stabilize your pelvis and release your spine downwards from base to crown. Remain forward on an edge of imbalance centering your body directly over your foot foundation. Throw off resistance and court the balance predicament that the position offers. Enjoy the fear and daring that goes with marrying your hands and feet.

KEYWORDS: YOGA ASHTANGA HATHA YOGA VINYASA PADA HASTASANA YOGA POSTURE YOGA POSE HOW TO VIDEO DAVID GARRIGUES ASANA KITCHEN BANDHAS FLEXIBILITY HAMSTRING PRIMARY SERIES STANDING POSTURES INVERSIONS FORWARD BENDS

Steps

• Pada Hastasana (Hand-to-Foot Pose)
• Deep hamstring stretching
• Spinal lengthening and decompression
• Focused breathwork while holding pose

Benefits

• Improved hamstring and calf flexibility
• Strengthened core and leg muscles for stability
• Decompression and elongation of the spine
• Enhanced balance and proprioception
• Cultivation of mental focus and perseverance