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Oordhwa Pada Hastasana

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Oordhwa Pada Hastasana Lifting of the foot and hand

In Sanskrit term, ‘Oordha’ means ‘lifted’; ‘Pada’ refers to ‘foot’ and ‘Hasta’ means hand’.

While performing Oordhwa Pada Hastasana the practitioner needs to touch the raised feet.

  • Remain flat on your back.
  • Stretch out your legs in front.
  • Keep the legs together.
  • Keep your palms on the thighs.
  • Your fingers will be pointing to the toes.
  • The knees must be kept stiff.
  • Gently breathe.
  • Simultaneously lift up your legs, trunk, shoulders, neck and head.
  • Don’t bend the elbows or the knees.
  • The toes must be pointing outwards.
  • During this action, slide down the palms along the thighs.
  • Keep the arms over the thighs and they should remain totally stretched.
  • The legs must be at an angle of 60 degrees to the ground.
  • Bend the trunk and the head further forwards without changing the position of the legs.
  • Reach out and touch the ankles with the finger tips.
  • The entire body weight must be balanced on your posterior.
  • Keep your eyes focused on the toes.
  • Remain in this position as long as you are comfortable.
  • Keep on breathing gently.
  • While breathing slowly, return to the starting position.



  • The abdominal organs are toned up.
  • Your solar plexus will be strengthened.
  • The muscles at the rear portions of the knees as well as the hamstring tendons are exercised.
  • Your pelvic region, hips, and the lower back will become suppler.
  • The uterus remains healthy.
  • The feet, calves, knees, thighs, posterior, arms, diaphragm, shoulders and the neck are simultaneously exercised.

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1 comment

Rajasekharan 29/08/2023 - 2:02 am

Very good illaboration; thankyou.


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