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What is Hastapadasana? Know the right way, benefits and precautions of doing it

What is Hastapadasana? Know the right way, benefits and precautions of doing it

2022-10-18 00:00:00

Hastapadasana is a posture in yoga science, also known as Intense Forward Bending Pose or Hand to Foot Pose. This mudra or asana provides a good stretch for the whole body. It also helps in increasing the supply of oxygen to the brain. This asana is one of the 12 asanas of Surya Namaskar Yoga. We will know the correct way, benefits, and precautions of doing this asana in detail through the sections of this blog.

What is Hastapadasana?

Hastapadasana is made up of three Sanskrit words hasta, pada, and asana. Hasta means hands, pada means feet, and asana means posture. Therefore, hastapadasana is a posture done using hands and feet. There are many benefits to the body from doing this asana. Along with healing our bodies, Hastapadasana infuses freshness, vigor, strength, and energy into the lives of those who practice it.

Method of doing Hastapadasana

  • Stand in a well ventilated place or open place(preferably a park) by laying a rug or mat. Note that both the feet are together.
  • Keep your hands along the body in such a way that the weight of the body is balanced equally on both feet.
  • Now move both your hands above your head without turning and slowly inhale and exhale.
  • While exhaling, bend the upper part of the body from the waist and move towards the feet. While doing this, keep the knees absolutely straight and, while bending the torso, hold the ankles with your hands.
  • After that, keep the mouth towards the knees, keep it in the space between the knees or close to the knees. Keep in mind that the legs and knees should be absolutely straight.
  • Stay in this position for at least 20 to 30 seconds and while inhaling again, slowly stand up by raising your hands forward.
  • Now exhale and come back to your normal position.
  • Then rest for 5-7 seconds and repeat this process.
  • Do this for at least 5 to 6 times.

Benefits of Hastapadasana

  • This asana stretches the back, hips, shoulders, and ankles due to which the body is flexible.
  • It cures back pain and increases muscle mass.
  • It helps relieve colic and other digestive problems.
  • It improves blood circulation in all parts of the body.
  • By doing this mudra, the mind remains calm.
  • It activates the kidneys and liver.
  • It also strengthens the thighs and knees.
  • It helps reduce the blemishes under the eyes.
  • This asana removes laziness.
  • By doing this regularly, the belly fat is reduced.
  • This helps enhance the glow and beauty of the face.

Take these precautions while doing Hastapadasana

  • Hastapadasana yoga should be done regularly.
  • Practice this asana comfortably in a well ventilated or open area.
  • Beginners should practice hastapadasana only under the guidance of a yoga teacher.
  • While practicing yoga, breathing should be done slowly and comfortably.
  • This mudra should not be done by a person with a back injury.
  • People suffering from hamstring strain, sciatica, glaucoma or cataract should avoid doing this asana.
  • Patients with low or high blood pressure should not do this asana.
  • Women should avoid this practice during menstruation.



The informative content furnished in the blog section is not intended and should never be considered a substitution for medical advice, diagnosis, or treatment of any health concern. This blog does not guarantee that the remedies listed will treat the medical condition or act as an alternative to professional health care advice. We do not recommend using the remedies listed in these blogs as second opinions or specific treatments. If a person has any concerns related to their health, they should consult with their health care provider or seek other professional medical treatment immediately. Do not disregard professional medical advice or delay in seeking it based on the content of this blog.