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Forward Bend Asana · Beginner (Level 1) · Catalog #800305

Standing Forward Bend Dynamic Padahastasana (dynamic)

Repeatedly folding and rising with the breath. Warms the hamstrings before any static hold.

Practice Standing Forward Bend Dynamic (Padahastasana (dynamic)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Standing Forward Bend Dynamic (Padahastasana (dynamic)) — Forward Bend Yoga Posture Illustration

Standing Forward Bend Dynamic (Padahastasana (dynamic)) — Forward Bend posture targeting Hamstrings, Lower Back · With the breath breath · Floor drishti.

Vāta: Neutral (0) Pitta: Pacifies (-1) Kapha: Strongly Pacifies (-2)
Sanskrit Name
Padahastasana (dynamic)
Posture Family
Forward Bend
Difficulty
Beginner (Level 1)
Recommended Hold
45 seconds
Breath Pattern
With the breath
Drishti (Gaze)
Floor
Target Muscles
Hamstrings, Lower Back
Energy Expenditure
3.0 METs

Alignment, Breath & Drishti Cues for Standing Forward Bend Dynamic

Standing Forward Bend Dynamic (Padahastasana (dynamic)) belongs to the Forward Bend posture family and engages the Hamstrings, Lower Back at an intensity of approximately 3.0 METs. Repeatedly folding and rising with the breath. Warms the hamstrings before any static hold.

  • Breath Rhythm: Maintain With the breath throughout the 45-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Floor to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Hamstrings, Lower Back.
  • Minimum Recommended Age: 4 years (48 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Neutral (0) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 45 seconds.
  • Kapha Effect: Strongly Pacifies (-2) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • High blood pressure
  • Disc injury

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