Hand Under Foot Pose Yoga Tutorial by Yoga Design Lab

Transcript

welcome to how to practice padahastasana the standing forward bend let's look at this asana together how to practice and then also look at the benefits of why to practice to start place your feet not wider than hip distance width apart and firmly ground those feet into the mat keeping the spine straight pelvis neutral and from here maybe inhaling the arms even upward stretching the spine and on an exhale start going forward pulling the navel in and then allowing that upper body to fall forward maybe that means you're just here maybe it means you come a little further see what feels comfortable for your level of flexibility and experience and maybe if you're all the way down you even want to grab hold of the big toes pulling the elbows out towards the sides to deepen the pose either way relaxing the head and neck and feeling firmly rooted in the ground at the same time pulling the sitting bones up towards the ceiling to come out of that position letting go of the grip of the hands bending the knee slightly and then rolling slowly upward vertebra by vertebra until you're standing all the way back up in a neutral standing position so this was the practice of pada hastasana the standing forward bend now in the physical body we stretch the hamstrings here at the same time there's a sense of release in the upper spine and the shoulders and the neck because that's relaxing forward and at the same time what happens is that the blood flow in the head increases so the circulation is stimulated and there's a sense of calmness and rejuvenation in the entire body thanks for practicing and see you on the next pose