In Ashtanga Yoga, Padangusthasana and Padahastasana are the first two postures practiced following sun salutations (5 A, 5 B). The standing poses allow students to understand alignment and to develop strength and poise. These two postures primarily serve to open up the hamstrings and lengthen the spine.
See below for descriptions of these postures with Sanskrit counts, and/or watch the video:
- Take the feet hip distance apart
- Ekam, inhale. Grab the big toes and look up.
- Dve, exhale. Fold forward, bring the crown of the head toward the floor and look at your nose. This is Padangusthasana. Take 5 deep breaths.
- Trini, inhale. Lift up to a flat back. Slide the hands under the feet for Padahastasana.
- Ekam, inhale. Look up.
- Dve, exhale. Fold forward, tuck the head and gaze to your nose. Take 5 deep breaths.
- Trini, inhale. Lift up to a flat back, bring your hands to your hips and stand all the way up.
- Exhale, Samasthitih.
Happy practicing! Next week we will work on Utthita Trikonasana and Trikonasana B.