Pada : foot – Hasta : Hand – Asana : Posture


  • Stand in Tadasana with a neutral pelvis and soft frontal ribs
  • Lift the knee caps lifted and groins
  • Lift the trunk with an inhalation
  • Fold forward with an exhalation and rest the hands under the feet
  • Place the mounds of the toes over the wrist joints
  • Spread the fingers and press the back of the hands against the floor
  • Move elbows wider and shoulders away from each other
  • Inhale and lengthen the trunk with side ribs and sternum forward (see picture 1)
  • Exhale and move the trunk toward the thighs
  • Make sure the lower side ribs stay connected to the ribs
  • Inhale and lift the trunk up
WhatsApp chat