Hand Under Foot Pose or Padahstasana

Erica
RYT-200 Hour Certified Yoga Teacher. Erica started practicing yoga daily to bring herself flexibility, strength and balance. She enjoys doing yoga on the mat in the room, in nature and at the sea side. Erica brings yoga from the mat to everyday life and it helps her to be balanced, non judgmental and to learn new things. She likes learning and challenges, and encourages students to challenge themselves, learn new asanas, practice and enjoy every minute of yoga.
Hand Under Foot Pose or Padahstasana

Hand Under Foot Pose or Padahstasana

Muscles activated or engaged, Cause and Effect

Back

Lateral Deltoid, flexed abducts the arms away from body

Lower Trapezius keeps shoulders down and depressed slightly

Middle Trapezius retracts shoulders

Latissimus Dorsi will marginally prevent the Scapula from flaring

Abdomen

Internal Intercostals pull ribs in and down

Internal & External Obliques keep abdomen tight and help to bring body close to thighs, help to hold them there

Rectus Abdomius aids to hold abdomen taught and assists with lock

The Quadriceps

Rectus femoris lifts patella up

Vastus Lateralis, with Vastus Medialis and Vastus Intermedius, hold leg from turning inwards or outwards and prevent knee from hyperextending

All these together allow the leg to hold weight while enabling the Hamstrings and posterior leg muscles to release

Hips

Iliopsoas – Iliacus and Soas Major tighten to bring abdomen to the thighs

Contraction of anterior tilt

Discussion

The aim of the pose is to bring the body to rest against the legs in an active forward bend. The feet are stood on the palms of the hands; the elbows are bent at 90 degrees and drawn out on a frontal plane in line with the body. The rear of the neck is straight, so chin should not be jammed in to neck. These effectively help to keep the back straight so the forward bend is deeper and stronger, while the chest cavity is still clear for deep breathing.

By resting on the palms, the mind is able to focus more on the balance of the body in the balls of the feet, the anterior tilt and upward lift in the hips.

Movement

To move in to this pose you must start in a strong standing position, feet should be hip width apart parallel with the edges of your mat (both directed forwards). Focus should be directly ahead, so neck is straight, Drishti is the nose tip. A strong contraction of the Quadricep muscle group is essential to protect the knee and allow the Hamstring muscles to relax.

First take a deep inhale, and retract the shoulders slightly to straighten the back. Hands should be firmly holding the hips, at the point of the Ilium. These adjustments should be done whilst inhaling.

On the exhale the body folds forward from the hips. The back of the neck and the shoulder position remains the same, as the torso comes down towards the thighs. Ideally in this pose the aim is to have the abdomen resting on the thighs, so a deep flex is required on the Iliopsoas.

Use the next inhale to lift the torso a little and straighten the back, whilst releasing the hands from the hips and sliding the hands under the feet. The toes of each foot should touch the wrist, and balls of the feet resting on the hand palms, tops of hands in contact with the floor.

The exhale allows the body to come back down against the thighs. Weight can be transferred in the foot to the palms of the hands here, rather than being mostly in the heel. Legs should be straight, Quadriceps engaged without knees being hyper extended and Hamstrings will be relaxed.

The arms will be bent out to the sides of the body, in a lateral plane. To help maintain a straight back face focus should be forward of the feet. To move deeper in the pose it is recommended to lock the abdomen.

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