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[Yoga Home][Postures][Breathing][HolisticOnline Home][Meditation][Prayer]

The Forward Posture, Forward Bend Posture, Hands-and-Feet Posture (Padahastasana)

We will describe this posture in a modified manner incorporating visualization and relaxation. Executing yoga postures are like meditation. If you execute it with full awareness, relaxation and visualization, you can get the maximum benefit out of it.

Forward posture


  1. Breathe normally as you stand with feet solidly on the ground. Allow all muscles to relax. Close your eyes. Be aware of your body. Feel the sensations associated with the contact of your feet with the floor.
  2. Visualize the posture you are going to practice. This is a form of mental tuning.
  3. Inhale, then exhale while you slowly bend forward. Lean forward until you can touch your knees, calves, ankles, or feet. Do the movement slowly and in a relaxed manner. From the start to the final position, the movement should be slow, fluid, continuous, and mindful. Do not force the stretch. Remain bent over for approximately five seconds, or as long as feels comfortable, while holding onto that part of your body as you gently breathe into your back.
  4. Do not bounce up and down. Allow yourself to bend over farther after your breath has helped your back muscles to stretch out. You may feel some trembling in your body. Allow that trembling to happen. Practice with full awareness and concentration, moment to moment.
  5. Be aware of the sensations and the feelings the posture develops in different parts of your body, especially in the areas of your back and legs. Feel the movement of your belly.
  6. Concentrate on a focal point of this posture. This can be your hamstring muscle, muscles of your back, the first chakra, relaxation aspect of your muscle, or a spiritual aspect such as visualizing humility. Just relax into the posture. Be aware of your feelings and sensations.
  7. Inhale. Return to an upright position by bending your knees slightly and stacking your vertebrae up one at a time. Let your head be the last part of your body to come back into position. Be aware of and feel the changes in your position and in your spine as you slowly straighten to an erect position. Be aware of the sensations in your body and muscles. Relax.
  8. Repeat two to four times.


  1. The forward posture stimulates organs and glands in the abdominal region, such as the kidneys, liver and pancreas.
  2. It tones the abdominal muscles and stretches the hamstring muscles of the thighs.
  3. It is very beneficial for cases of constipation, low back pain and sciatica In fact, this posture is a specific for constipation.

[Go To:The Fish Posture (Matsyasana) ]

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