Padahastasana / पादहस्तासन
Standing Forward Bend — Tier A3 | MPYPCP Central Knowledge Base
Maharshi Patanjali Yog Evm Prakritik Chikitsa Parishad (operational since 2007)
English
Padahastasana is a standing forward fold — hands toward or on the feet. It appears in YCB standing series and Surya Namaskar steps 3 and 10. Breath: Rechaka on folding.
हिंदी
पादहस्तासन में खड़े होकर आगे झुकें, हाथ पैरों की ओर। YCB standing series और सूर्य नमस्कार (चरण 3, 10) में। रेचक पर झुकाव।
Vidhi / Method — विधि
Method
EN: (1) From Tadasana, exhale and hinge from hips — not waist only. (2) Keep spine long; bend knees if hamstrings are tight. (3) Hands to shins, ankles, or floor — avoid forcing. (4) Let head hang heavy; breathe in Rechaka phase. (5) To exit: inhale, hands on hips or sweep arms up.
HI: (1) ताड़ासन से रेचक में कूल्हे से hinge। (2) रीढ़ लंबी; hamstring tight हो तो घुटने मोड़ें। (3) हाथ पिंडली/टखने/जमीन — जबरदस्ती नहीं। (4) सिर शिथिल; रेचक। (5) बाहर: पूरक में उठें।
Labh / Benefits — लाभ
English
- Hamstring flexibility — gradual lengthening (MDNIY; Gore).
- Spinal decompression — gentle traction in fold.
- Calming effect — forward folds often soothe nervous system in yoga pedagogy.
हिंदी
- Hamstring लचीलापन — धीरे लंबाई (MDNIY; Gore)।
- रीढ़ — हल्का traction।
- शांति — forward fold से मन शांत।
Savdhani / Contraindications — सावधानी
| Condition | English | हिंदी |
|---|---|---|
| Acute back pain | Avoid deep fold; medical clearance | गहरा fold नहीं; चिकित्सक |
| Uncontrolled hypertension | Rise slowly; avoid long hold | धीरे उठें |
| Pregnancy (late) | Wide stance; no deep compression | चौड़े पैर; दबाव नहीं |
| Vertigo | Half fold; wall support | आधा fold; दीवार |
YCB Exam Quick Points
| SN steps | 3 and 10 — Rechaka |
| YCB standing | Named in L1 practicum |
References
- MDNIY Yogasana Monograph
- Gore — Anatomy of Yogic Practices
- YCB YPI Syllabus v0.2
Last updated: May 2026 | MPYPCP Central Knowledge Base — Tier A3