Gorilla Bag

Gorilla Pose , also known as Padahastasana , is a standing forward bend that stretches the hamstrings , calves , and spine . This position helps release tension in the neck and shoulders and helps improve flexibility in the back of the body. The hands are placed under the feet for a deeper stretch and stabilization.

Correct Technique

How to perform Gorilla Pose:

  1. Start in a standing position, with your feet hip-width apart.
  2. Breathe in, and as you breathe out, bend forward from the hips and let your upper body hang heavy.
  3. Place your hands under your feet, so that your toes rest on your palms.
  4. Relax your head and neck, and keep your shoulders relaxed.
  5. Hold the position for 5-10 breaths , and try to straighten your legs a little more with each exhalation if possible.

Common Errors

  • Lift your shoulders: Remember to keep your shoulders relaxed and avoid tension in your neck.
  • Too much weight on the heels: Be sure to distribute the weight evenly over the entire foot to maintain balance.

Modifications and Variations

  • Beginner-friendly: If it's difficult to reach your feet, you can rest your hands on your ankles or calves.
  • Deeper stretches: As flexibility increases, try straightening your legs more and pulling your body closer to your legs.

Repetitions and Sets

Hold Gorilla Pose for 5-10 breaths . Repeat 2-3 times to improve flexibility in the back body.

Breathing techniques

Inhale as you prepare to bend forward, and exhale as you straighten your back and legs. Use steady breathing to reinforce the stretch.

Visual Tips and Angles

Watch this video for a detailed walkthrough of Gorilla Pose:

The video shows how to perform Gorilla Pose correctly with variations for different levels.

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