Forward Bend (Hasta Padasana) Yoga Pose

by | Jun 13, 2020 | Yoga Poses


Reviewed by  Dr. Andrew Grover,  CPT

4.Forward Bend - Dr. Zio


  • It revitalizes the nervous system and promotes proper blood circulation in pituitary gland which release Growth hormone responsible for height. It stretches the back & lower body muscles with spine as well. 

How to do 

  • Stand straight with feet together and arms alongside the body. 
  • Breathing in, extend your arms over your head. 
  • Breathing out, bend little forward towards the feet and rest your hands on your feet. 
  • Keep the legs and spine erect; hands rest either on the floor, beside the feet or on the legs. 
  • Stay in this pose for 30 second. 
  • Stretch your arms forward and up, slowly come up to the standing position. 
  • Bring the arms to the sides. 

benefits of  hasta padasana


  • Remember that proper form is more important that a deep stretch 
  • Keep your hips pushing into the ground. 
  • Don’t force your back to bend beyond your comfort. Please avoid over-bending. 
  • If you feel any pressure in your low back during a back bend, decrease the bend in your back right away. 


  • It’s best to avoid this if you have certain health conditions like spinal problems, hypertension, ulcers or a hernia, cardiac problems or injuries. Please consult your doctor or personal trainer. 

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