The therapeutic properties that come with yoga can help the body and mind find relief from various ailments. Along with reducing stress, practicing specific yoga poses, such as the Standing Forward Bend, can help to improve blood circulation and digestion.
Standing Forward Bend (Hastapadasana)
Standing forward bend, also known as Hastapadasana, involves a lot of focus and concentration to carry out this pose. “Hasta” means hands, “Padah” means foot and “Asana” means pose or posture, giving this pose its other popularly known name, Hand-to-Leg pose.
A beginner-friendly pose, standing forward bend is usually performed at the beginning of a yoga sequence and is a good warm-up stretch before practicing the more intermediate to advanced poses.
Standing Forward Bend Directions:
The following step-by-step directions will help you master the standing forward bend technique in no time:
- Start by standing tall and erect with your feet together and your arms by your side. Make sure your weight is evenly distributed on both feet.
- While inhaling, raise your arms to extend them over your head.
- As you exhale, bend forward to bring your hands to your feet.
- Continue to stretch and place your hands on the ground or your shins, trying to keep your legs straight. If you are unable to do so, you have the option to slightly bend your knees for added comfort.
- Stay in this position for as long as you can while focusing on your breath.
- To release, inhale deeply and slowly make your way back to the starting position.
Benefits of Standing Forward Bend:
Practicing standing forward bend on a regular basis can have positive effects on our health, including therapeutic and healing benefits.
Added advantages of the standing forward bend pose include:
- Strengthens back muscles
- Promotes weight loss
- Alleviates neck pain
- Reduces hair loss
- Improves and increases blood supply
- Aids digestive function
- Increases flexibility of the spine
- Alleviates painful symptoms of menstrual problems
Standing Forward Bend Precautions:
It is important to practice new poses and postures under an expert practitioner for proper posture and to avoid any injury.
Make sure to consult your doctor before practicing any poses especially if you suffer from any chronic injuries or are recovering from recent injuries.
It is best to avoid practicing standing forward bend under the following conditions:
- Cardiac problems
- Severe abdominal problems
- Pregnancy
- Hernia
- Painful spine and other spinal problems
- Hypertension
- Chronic injuries to the hips, legs, shoulders or back
Quick FAQs
1. What is standing forward bend pose?
Standing forward bend is a yoga pose that involves a deep stretch where you bring your hands down to your feet. For a step-by-step guide, follow the instructions above to practice this pose comfortably.
Updated by Siya Rajan on 07/10/2018
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References:
Courtesy The Yoga Institute, Santacruz (E), Mumbai
How to do Hastapadasana | Standing Forward Bend | Yoga Benefits | Steps. (n.d.). Retrieved from https://www.artofliving.org/in-en/yoga/yoga-poses/standing-forward-bend-hastapadasana
Hastapadasana Yoga | How to do Standing Forward Bend | Benefits. (2018, January 23). Retrieved from http://7pranayama.com/hastapadasana-yoga-standing-forward-bend-benefits-steps/
