After balayam yoga, tadasana practices indlude Padahastasana – Foot Hand Forward Bend – it is an intermediate pose that helps to come out from stress. Practicing padahastana reduces insomnia and promotes sleep. Sleep deprivation is one of the major reasons many people cannot maintain existing hair and end up in hair loss and baldness.
How to do padahastana?
1. Stand in mountain pose, place hands on hips (feet together or hip width apart). Exhale and slowly hinge forward from the hip joints (not from the waist). As you bend, draw the front torso out of the groins and open the space between the pubis and top sternum. Lengthen the front torso as you move more fully into the position.
2. Bend your knees and place the hands under the feet (palms facing up), bringing the toes to meet the wrists.
3. Pull the navel into the spine and with an inhalation, straighten your arms and lift your front torso away from your thighs, creating a gentle concave in the back (Sit bones and heart lift). Hold for a few breaths, exhale and lengthen down bending your elbows out to the sides, framing the head. Lift the shoulders away from the neck and draw the shoulder blades down the back. Keep the weight evenly distributed through the feet and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
4. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation, release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades. Stay in the position for 20 seconds.
5. To come out of the pose, release the hands. Bring the hands to the hips and inhale, come up with a neutral back.
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Author: Sumana Rao | Posted on: October 28, 2020