Step By Step Guide To Perform The Perfect Standing Forward Bend Pose (Hastapadasana)


Hastapadasana is one of the several asanas in modern yoga where the hands grasp the feet. Standing forward bend pose cures constipation, hair loss, back pain and is also beneficial to increase height. 

Step By Step

Step 1: Stand straight, keeping the feet together and arms alongside the body.

Step 2: Balance your weight equally on both the feet.

Step 3: Take a deep breath and extend your arms overhead. While exhaling, bend forward towards the feet.

Step 4: Stay in the same posture for 20-30 seconds and continue breathing deeply

Step 5: Keep your legs and spine erect; let your hands rest either on the floor, beside your feet or on the legs.

Step 6: While exhaling, move the chest towards the knees; lift the pelvic region and tailbone higher; press the heels down; let your head relax and move it gently towards the feet. 

Step 7: Breathe in and stretch your arms forward and up, gradually come up to the standing position.

Step 8: Exhale and bring the arms to the sides

Benefits of Standing Forward Bend Pose

Practising hastapadasana helps in-

  1. Stretching all the muscles of the back.
  2. Invigorates the nervous system by increasing the -blood supply.
  3. Toning the abdominal organs.
  4. Making the spine supple.

Precautions To Be Taken

People suffering from the following must avoid practicing Hastapadasana

  1. Back injury
  2.  Spondylitis
  3. Cervical pain 
  4. Spinal problems

Watch this video for a fair idea about the Standing Forward Bend Pose.


Also check out: Step By Step Guide To Perform The Perfect Vajrasana (Thunderbolt Pose)


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