Yogasana of the Month– Padahastasana (forward-bending posture)
Yoga is becoming popular all over the world. While the term yoga brings to mind several postures to the most of us, yoga transcends twisting and bending, and is essentially a way of living. It is the means by which the individual self (Jivatma) expands from its narrow constricted personality to the all pervading, blissful state of existence, or the Paramatma. Thus, Yoga (yuj) joins Jivatma with the Paramatma. While there are four streams of Yoga, namely, Raja Yoga (path of will), Bhakti Yoga (path of devotion), Jnana Yoga (path of knowledge) and Karma Yoga (path of action), the yogasanas that we are familiar with fall into the path of Raja Yoga. Patanjali’s Ashtanga Yoga is the 8-limbed yoga which discusses in detail the various yogasanas amongst others like pranayama, dhyana and dharana. Yogasanas, or yogic postures. The various Yogasanas that exist are either sitting, standing supine or prone postures, and are either cultural, because they culture the body, relaxing, or meditative. Ultimately, the goal of yogasanas to bring harmony and calmness at the Annamaya Kosa (body level), and in turn create calmness and peace at the mind level. Especially for students, who spend hours sitting in front of computer, or require long hours of work as well as experience the stress of examinations and papers, these yogasanas function as a stress reliever since they bring relaxation at the body level and removes tension at major joints, back, chest, shoulders, etc. They further increase one’s awareness at the body level enhancing the development of deep inner awareness.
Padahastasana is one of the several standing postures that cultures the body. From yogastithi (standing erect, feet together, hands by side), with inhalation, slowly raise the arms sideways (count 1). At the horizontal level the palms are turned upward, and with inhalation, continue to raise arms till biceps touch ears. On count three, one bends forward from the lower waist with exhalation and on count four, exhale further and go down further until entire palm rests on the ground and chin touches the knees. One should feel the stretch at the lower back, thighs, calf muscles. In counts 5-8, come back to stithi in the reverse order.
Benefits and limitations: This asana is excellent for spinal flexibility and strengthens the thighs. It prevents constipation, improves digestion, and for women, prevents menstrual problems. It also enhances blood flow to the head region. However, those with severe hypertension, and vertigo should avoid this posture.
(Source: Nagarathna R, Nagendra H R (2003). Yoga, Swami Vivekananda Yoga Prakashana. Both authors of the book are instructors and researchers at the Swami Vivekananda Anusandhana Samsthana (sVYASA) or Vivekananda University, Bangalore, India).
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