Ashtanga Yoga Pose Explained

Padahastasana is the pose that follows Padangusthasana in the Ashtanga Primary Series. Often referred to as the "Gorilla pose", this asana deeply stretches the entire back of the legs. We are sure you will enjoy the stretch that this asana provides and its restorative properties.

Benefits of Padahastasana:

Let’s dive into how to do Padahastasana!

Begin in Samasthi position.

(1) Ekam - Inhale - Place your hands under your feet so wrist can touch the ground.

(2) Dve - Exhale - Bend forward.

Hold the posture and breathe for 5 breaths.

(3) Trini - Inhale - Head up, look between eyebrows.

Exhale - Don't change position, just release the breath.

(4) Chatvari - Inhale - Hands on hips, come up slowly and jump into Samasthi.

Exhale - Stand in Samasthi.

The eye-gaze, Dristi, is Nasagrai (tip of the nose).

Tips for Successfully Completing Padahastasana:

Remember to place your hands completely underneath your feet, so that your wrists can touch the ground. Often students focus too much on straightening the knees which prevent the wrists from properly being placed on the ground. Remember to bend your knees as much as you need, as the focus of this asana is to have the hands completely underneath the feet and the wrists pressed to the mat. Straightening the legs and knees will naturally occur over time.