About Padahastasana

Padahastasana decompresses the spine through gravity and stretches the posterior chain.

How to Perform Padahastasana

1. Stand in Tadasana with feet hip-width.
2. Inhale, lengthen spine upward.
3. Exhale, hinge forward from hips with soft knees.
4. Place hands on floor, blocks, or shins.
5. Let head and neck hang completely relaxed for 5-8 breaths.

Key Benefits

• Stretches hamstrings, calves, and hips.
• Decompresses the spine.
• Soothes the nervous system.

Breathing Guidance

Exhale deeply with each fold, allowing gravity to gently lengthen spine.

Precautions & Safety

Bend knees generously if hamstrings or lower back feel tight.

Tips for Beginners

Rest torso on thighs with bent knees before working toward straight legs.