Padahastasana - Hand to Foot Pose

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Padahastasana

  1. Bend forward until the fingers or palms of the hands touch the floor on either side of the feet. 
  2. Try to touch the knees with the forehead. 
  3. Do not strain. 
  4. Keep the knees straight. 

Breathing

  1. Exhale while bending forward.
  2. Try to contract the abdomen in the final position to expel the maximum amount of air from the lungs.

Rules

  1. On the breath, participant has to tell “OM” after every inhale.
  2. Meditation is assessed on their posture- mudra with breathing.
  3. Physical - on the pelvic region.
  4. Spiritual - on swadhisthana chakra.
  5. People with back conditions should not bend forward fully. Bend from the hips, keeping the spine straight, until the back forms a ninety degree angle with the legs, or bend only as far as comfortable. 

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