Standing Forward Bend
the 12 Basic asanas
Standing Forward Bend: A calming forward bend that uses gravity to release stiffness along the back of the body.
Standing Forward Bend, or Pada Hasthasana, is a simple yet powerful posture for releasing stiffness in the back of the body. Using the natural pull of gravity, the pose helps lengthen the muscles and ligaments from the heels through the legs, hips, and lower back.
It is especially useful if your legs feel stiff from sitting for long periods. Practised with steady breathing and awareness, Standing Forward Bend encourages both physical release and mental clarity.
If the backs of your knees are over-extended, you should focus on keeping your knees straight without pushing them backwards.
Lengthens the muscles in the legs, hips, and lower back
Moderately increases the blood supply to the brain
Progressively trims the waist when accompanied by proper diet
Helps to overcome constipation
Brings relief from tamas, a state of low energy characterized by sluggishness, inertia, sleepiness, forgetfulness, and depression
Classical foothold (left): Wrap the index finger around the big toe and place the thumb underneath it. Curl the remaining three fingers against the palm.
Alternative foothold (right):Â Slide the palms under the feet.
Stand upright, with your legs together. Inhale and stretch your arms up alongside your ears.
Exhale and bend forwards from the hips so that you make a horizontal line with your arms and upper body.
Continue exhaling and bending forwards. Catch hold of your ankles or calves, or hold onto your big toes in the Classical Foothold (see above). Hold for up to 1 minute with slow rhythmical breathing. Continue with Step 4 or inhale and come back up, with your arms and head hanging, then return to standing.
If you can hold your toes, come into the full pose by bringing your arms behind your knees and holding your elbows. With an exhalation, push your arms down along your calves. Alternatively, for a greater stretch in the legs, slide the palms of your hands under your feet. Hold either position for up to 1 minute, with slow rhythmical breathing, then come back up as in Step 3.
Standing Forward Bend is a posture of patience and gradual release. Rather than forcing the body down, allow the breath and gravity to guide the movement. Keep the legs active, the neck relaxed, and the awareness steady as the back of the body lengthens.
Swami Vishnudevananda
Sivananda Yoga Centres
