Gorilla Pose is a standing forward-fold variation in which the hands may be placed under the feet. This hand position is optional; bend the knees, use blocks, and avoid pressing body weight onto the fingers or forcing the fold.
What is Gorilla Pose?
Pocket Yoga uses Pada Hastasana as an alternative name for Gorilla Pose, a standing forward-fold variation with the hands beneath the feet. Naming conventions vary, and the hand-under-foot position is not required.
How can you explore a supported forward fold?
Use a stable surface and keep the knees soft.
- Begin with a small forward fold and hands resting on blocks or shins.
- Keep the knees bent enough that the back and legs remain comfortable.
- Only if the wrists and fingers feel comfortable, slide the hands partly beneath the feet without loading them heavily.
- Keep the weight in the feet, not on the hands, and breathe easily.
- Remove the hands slowly and bend the knees more before rising.
How can you modify Gorilla Pose?
Keep the hands on blocks, shins, or a chair. Skip the hand-under-foot variation for wrist or finger sensitivity.
When should you stop or modify?
Stop for wrist, finger, back, or leg pain, numbness, or dizziness. This draft awaits teacher review.
Common question: Do my feet need to press on my hands?
No. The hand position is optional and should not bear forceful pressure.
Referências e leituras adicionais
Estas referências fornecem contexto geral. Elas não validam todas as orientações desta página nem substituem a instrução de um professor qualificado.
- Gorilla Pocket Yoga. Uses Pada Hastasana as an alternative name for Gorilla; cited to document terminology, not as an instruction or safety authority.
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.