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  • Writer's pictureN Rohit

Learn standing forward bend yoga pose padangusthasana and padahasthasana.


Pada is Foot, and angustha is big toe. This posture is done by standing and holding the big toes of your feet.

How to do:

1. Stand in tadasana. Keep your feet hip-width distance apart.

2. Exhale, bend forward and hold the big toes between the thumbs and the first two fingers, Ensure that the palms face each other. Hold them tight.

3. Keep the head up, stretch the diaphragm towards the chest and make the back as concave as possible. Instead of stretching down from the shoulders, bend forward from the pelvic region to get the concave shape of the back from the coccyx.

4. Keep the legs stiff and do not loosen the grip at the knees and toes. Stretch the shoulder blades also. Take one or two breaths in this position.

5. Now, exhale and bring the head in between the knees by tightening the knees and pulling the toes without lifting them off the floor. Remain in this pose for about 20 seconds, maintaining normal breathing.

6. Inhale, come to position 2 release the toes and stand up. Return to tadasana.


Pada means the foot. Hasta means the hand. This posture is done by bending forward and standing on one's hand.

How to do:

1. Stand in Tadasana. Spread the legs a foot apart.

2. Exhale, bend forward, and without bending the legs at the knees insert the hands under the feet so that the palms are touching the soles.

3. Keep the head up and make the back as concave as possible. Do not loosen the grip at the knees and take a few breaths in this position.

4. Now exhale, and move the head in between the knees by bending the elbows and pulling the feet up from the palms. Stay in the pose for about 20 seconds with normal breathing.

5. Inhale, raise the head and come back to position 2 with the head well up. Take two breaths.

6. Inhale, stand up and return to Tadasana.

Benefits of padangusthasana and padahasthasana:

1. The abdominal organs are activated.

2. The digestion is improved as the digestive juices are increased.

3. The liver and spleen are activated.

4. This posture is highly recommended for people suffering from bloating sensation and gastric trouble.

This pose can be modified for people having the issue of slip disc:

In his book Light on Yoga, Dr. BKS Iyengar had stated that “ Slipped spinal discs can only be adjusted in the concave back position. Do not bring the head in between the knees if you have a displaced disc. I have experimented with persons suffering from slipped discs and the concave back position proved a boon for them.”

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