Standing Forward Bend - Pada Hastasana

Standing Forward Bend – Pada Hastasana

The Standing Forward bend, Pada Hastasana (Pada = foot, Hasta = hand), is the vertical version of Paschimottanasana. The main difference from an anatomic point of view is the possibility to completely relax the neck, shoulders and pelvis, which do not need to be supported anymore. Thsi is a very good posture to practice at the end of a session to realign the entire body and to relax the spine.


  1. From a standing position, put the hands on the floor wherever it’s comfortable.
  2. Relax the neck, the shoulders and the pelvis.
  3. If necessary, slightly bend your knees to relax some pressure in the lower.
  4. Hold for 5-10 soft and deep breaths lengthening the exhalation.


  • Stretches the spine and back.
  • Relaxes the neck and shoulders.
  • Stretches the buttocks, hamstrings and calves.
  • Increases the supply of oxygen to the brain.
  • Stimulates the adrenals.
  • Stimulates the spinal nerves.


  • In case of pain in the lower back, make sure to bend the knees.



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