Gorilla

Gorilla Pose (Padahastasana) Overview

As a yoga teacher, it's always a good idea to know as much as possible about a pose. I call it a "deep dive" overview. So, here are some interesting factoids about this wondrous pose to start you off on your own "deep dive".

Padahastasana, commonly known as the Gorilla Pose, is a standing forward bend with a specific emphasis on hand placement.

In this asana, the practitioner stands with their feet hip-width apart, bends forward from the hip joints, and places their hands under their feet with the palms facing upward and fingers pointing towards the heels.

The name comes from Sanskrit where "Pada" means "foot," "Hasta" means "hand," and "Asana" means "pose" or "posture."

It is an asana valued for its ability to give a deep stretch to the entire back side of the body, from the heels through the calves, hamstrings, and all the way up to the back.

It helps to strengthen the thighs and improve flexibility in the hamstrings and hips.

It also stimulates the digestive organs, can improve digestion, and helps to calm the mind and relieve stress.

Padahastasana is a fundamental pose that teaches the principles of forward bending while providing grounding through the feet and activation of the leg muscles.

It is an ideal preparation pose for deeper forward bends. A yoga teacher often uses it as a transitional or peak pose in a sequence focused on forward bends and hamstring flexibility.

20 Themes for a Yoga Class with Gorilla Pose

Theme 1: Foundation and Flexibility
Emphasizing the importance of a strong foundation (feet) for flexibility in life and practice, culminating in Padahastasana.

Theme 2: Release and Let Go
Using Padahastasana to symbolize letting go of what no longer serves us, releasing tension physically and mentally.

Theme 3: Hamstring Harmony
A class focused on creating balance and flexibility in the hamstrings, with Gorilla Pose as the peak pose.

Theme 4: Grounding and Growth
Exploring the theme of grounding through the feet in Padahastasana to cultivate growth in personal practice.

Theme 5: Inversions Introduction
Introducing the concept of inversions through Padahastasana, preparing the body and mind for upside-down postures.

Theme 6: Earth Connection
A yoga class that uses Padahastasana to connect with the earth element, emphasizing stability and strength.

Theme 7: Back to Basics
}Focusing on basic postures that prepare for the complexity of Gorilla Pose (open the hamstrings, calves, and hips while also warming up the spine). Uttanasana (Standing Forward Bend) stretches the hamstrings and calves and encourages spinal lengthening. Adho Mukha Svanasana (Downward-Facing Dog) opens the hamstrings and calves and strengthens the arms. Prasarita Padottanasana (Wide-Legged Forward Bend) enhances hamstring flexibility and opens the hips. Janu Sirsasana (Head-to-Knee Forward Bend) stretches the hamstrings in a seated position and calms the mind. Tadasana (Mountain Pose) establishes alignment and grounding through the feet, a foundation for forward bends.

Theme 8: Flowing into Stillness
A Vinyasa flow that peaks with the stillness of Padahastasana, promoting balance between movement and calmness.

Theme 9: Roots and Reaches
Exploring the theme of staying rooted while reaching for growth, embodied in the actions of Gorilla Pose.

Theme 10: Journey to Joy
Using the joyful surrender of Padahastasana to explore finding happiness in simplicity and presence.

Theme 11: Touch the Earth
A class dedicated to poses that involve touching the earth, culminating in the deep forward fold of Gorilla Pose.

Theme 12: Exploring Edges
Encouraging students to explore their comfortable edges of flexibility and patience in Padahastasana.

Theme 13: Stress to Serenity
Utilizing the calming effects of forward folds, like Gorilla Pose, to transition from stress to serenity.

Theme 14: Digesting Life
A class that includes Padahastasana and other poses that stimulate the digestive organs, aiding in both physical and emotional digestion.

Theme 15: Playfulness and Precision
Incorporating the playful nature of a Gorilla with the precision required in Padahastasana.

Theme 16: Balance in Bending
Teaching the balance between effort and ease in forward bends, with a focus on Padahastasana.

Theme 17: Fluidity in Form
Exploring the fluidity that can be found within the structure of poses like Gorilla Pose.

Theme 18: Inner Reflections
Using the introspective nature of Padahastasana to guide students in self-reflection and meditation.

Theme 19: Opening to Opportunities
Theming the class around the idea that bending forward in Padahastasana can symbolize openness to new experiences.

Theme 20: Cultivating Calm
A restorative practice where Gorilla Pose is used to help cultivate a calm and centred state of mind.

Yoga Lesson Plan: Embracing Humility with Gorilla Pose

Aims:

To guide students through a sequence that prepares the body and mind for Padahastasana (Gorilla Pose).

To improve flexibility in the hamstrings and calves.

To instil a sense of grounding and humility.

Objectives:

Students will be able to perform preparatory poses with proper alignment.

Students will understand the importance of grounding through the feet in forward folds.

By the end of the class, students will perform Padahastasana with or without modifications.

Encourage students to be mindful of their body's signals and respect their own limits.

Use props such as blocks and straps to aid in the accessibility of poses.

Add breathing cues throughout to maintain a smooth, even breath, aiding in relaxation and focus.

Class Theme: "Grounding in Gratitude"

The theme centres on the concept of grounding ourselves in the present moment and acknowledging the body’s capabilities with gratitude. Like the Gorilla, which is strong yet gentle, we find strength in humility and grace in our grounding.

Class Plan: 

Centering (5 minutes)
Begin in a comfortable seated position. Introduce the theme, leading a brief meditation focused on gratitude for the body's strength and capabilities.

Warm-Up (10 minutes)
Gentle neck rolls, shoulder shrugs, and wrist rotations, followed by cat-cow stretches to warm the spine.

Sun Salutations (Surya Namaskar) (15 minutes)
Perform several rounds of Sun Salutations to build heat in the body, focusing on mindful, grounding foot placement.

Standing Sequence (15 minutes)

Tadasana (Mountain Pose)
Establish a connection with the earth.

Uttanasana (Standing Forward Bend)
Begin to explore forward bending with Dangling and then Standing Forward Bend. 

Prasarita Padottanasana (Wide-Legged Forward Bend)
Prepare the spine for deeper folds with Prasarita Padottanasana (Wide-Legged Forward Bend). This pose will help to gently open the legs and hips.

Standing Balance Sequence (5 minutes):

Vrksasana (Tree Pose)
Tree pose enhances balance and focus.

Garudasana (Eagle Pose)
Eagle pose calls for more concentration and leg strength.

Seated Sequence (10 minutes):

Dandasana (Staff Pose)
Staff pose establish a seated foundation.

Paschimottanasana (Seated Forward Bend)
Seated Forward Bend stretches the hamstrings in preparation for the Gorilla pose.

Peak Pose (Padahastasana) (10 minutes):

Gradually guide the students into Gorilla Pose, offering modifications (see below). Spend time allowing students to explore the pose.

Here are 20 modifications for Gorilla Pose to accommodate different levels of flexibility, strength, and ability.

Modification 1: Bent Knees
Keep a slight bend in the knees to ease tension in the hamstrings.

Modification 2: Yoga Blocks
Place hands on yoga blocks if the floor feels too far away.

Modification 3: Hand Position
Instead of hands under the feet, rest the palms on the shins or the backs of the ankles.

Modification 4: Width of Stance
Widen the stance for more stability and a gentler hamstring stretch.

Modification 5: Against the Wall
Perform with the back against the wall to focus on upper body relaxation.

Modification 6: Strap Around Feet
Hold a yoga strap around the soles of the feet if hands can’t reach the feet comfortably.

Modification 7: Finger Hook
Hook just the fingers under the toes if palms flat under the feet is too intense.

Modification 8: Elevated Hands
Rest hands on a chair or a stool for a less intense forward bend.

Modification 9: One Foot at a Time
Place one hand under one foot at a time, alternating sides.

Modification 10: Halfway Lift
Maintain a halfway lift with a flat back to focus on lengthening the spine.

Modification 11: Elbows Bent
Bend the elbows and let them wing out to the sides for a more relaxed upper body.

Modification 12: Soft Neck
Keep the neck soft and gaze slightly forward instead of down to avoid strain.

Modification 13: Micro-movements
Add gentle sway or nodding of the head to release tension.

Modification 14: Legs Together
Bring the legs together for a different stretch in the hamstrings and calves.

Modification 15: Seated Variation
Sit down with legs extended and bend forward, simulating the forward fold.

Modification 16: Partner Assisted
Have a partner provide gentle pressure on the lower back to deepen the fold.

Modification 17: Wall Push
Press the balls of the feet against a wall for extra hamstring engagement.

Modification 18: Tiptoes
Stand on tiptoes to engage the calves and add an element of balance.

Modification 19: Hands to Opposite Elbows
Hold opposite elbows instead of placing hands under feet to reduce intensity.

Modification 20: Pregnancy
For those who are pregnant, take a wider stance and avoid deep compression of the abdomen.

Providing "assists" for Gorilla Pose can help students deepen the pose, improve alignment, and enhance their understanding of the asana.

Here are 20 assists:

Assist 1: Alignment Correction
Help the student align their feet parallel to each other.

Assist 2: Deepening the Forward Bend
Apply gentle pressure on the back to encourage a deeper forward fold.

Assist 3: Hamstring Support
Guide the student to bend their knees slightly if they have tight hamstrings.

Assist 4: Spinal Lengthening
Encourage the student to lengthen the spine before folding forward to avoid rounding.

Assist 5: Hip Stabilization
Place hands lightly on the hips to prevent them from swaying side to side.

Assist 6: Grounding the Feet
Press down gently on the balls of the feet to encourage active engagement.

Assist 7: Shoulder Relaxation
Touch the shoulders lightly to remind the student to release tension.

Assist 8: Cue for Arm Engagement
Assist by guiding the student’s hands further under their feet, palms up, if they have the flexibility.

Assist 9: Balance Check
Stand close to the student to provide a point of stability if they are shaky.

Assist 10: Neck Release
Advise the student to shake their head ‘yes’ and ‘no’ to release neck tension.

Assist 11: Elbow Extension
Help the student to straighten their elbows to intensify the stretch on the back of the legs.

Assist 12: Enhancing Foot-Hand Connection
Ensure that the student's palms are fully under their feet, with toes touching the wrist creases.

Assist 13: Knee Support
If a student has hyperextended knees, guide them to maintain a micro-bend to protect the joint.

Assist 14: Lower Back Caution
For students with lower back issues, suggest a less intense forward bend with hands on shins or thighs.

Assist 15: Breath Guidance
Sync their movements with their breath, inhaling to lengthen and exhaling to fold.

Assist 16: Drishti (Gaze) Point
Direct their gaze to a fixed point for better balance and concentration.

Assist 17: Active Legs
Encourage the student to lift their kneecaps and engage their quadriceps for a more active pose.

Assist 18: Foot Flexion
Suggest flexing the feet to engage the leg muscles differently.

Assist 19: Pelvic Tilt
Assist the student in tilting the pelvis slightly forward to maintain the natural lumbar curve.

Assist 20: Hand Placement for Safety
For beginners, guide their hands to rest beside their feet rather than under, reducing the risk of slipping.

Cool Down (10 minutes):

Janu Sirsasana (Head-to-Knee Forward Bend)
A gentle hamstring stretch after the peak pose.

Baddha Konasana (Bound Angle Pose)
Open the hips and relax the lower body.

Savasana (10 minutes):

Guide students into Savasana, allowing the body to soak up the practice. Return to the theme of gratitude, encouraging reflection on the strength and grounding experienced through the practice.

Closing Meditation (5 minutes):

Bring the class back to a seated position, and close with a meditation (I provided one below).

Sit comfortably, either cross-legged on the mat or on a chair with your feet grounded. Gently close your eyes, or soften your gaze downward. Take a deep breath in, filling your lungs fully, and exhale slowly, letting a sense of calm wash over you.

With each breath, become more present in this moment, feeling the support of the earth beneath you. Recognize the firm foundation your body provides, just as the ground supports your weight without faltering.

Now, bring your awareness to your feet, the primary connection between your body and the earth. Breathe gratitude into this space, thankful for the journeys they carry you through, for the balance they grant, for their silent strength that holds you steady.

Shift your attention upwards to your legs, the pillars of your temple. Inhale appreciation for their power, their resilience, and the ability to move you forward in life. Exhale any tension they may hold.

Allow this wave of gratitude to rise to your hips and core, centres of stability and strength. With each inhale, fill these areas with a sense of thankfulness for the support they provide, for the flexibility and strength that allows you to bend and twist, to reach down like the mighty gorilla, grounded yet capable of great agility.

Notice how your arms, hands, and fingers—tools of action and expression. Breathe in a deep sense of gratefulness for all they allow you to do, from embracing loved ones to carrying out daily tasks.

Finally, acknowledge your spine, the backbone of your existence. With gratitude, recognize its incredible ability to support you, to bend forward and curl inward, just as you will in Padahastasana, the Gorilla Pose.

With every breath, feel this gratitude growing, radiating from within. Your body, a magnificent vessel, deserves this moment of recognition and thanks. Let this feeling fill you up, spilling out into the rest of your day.

As you come to the end of this meditation, take one more deep, grateful breath. Gently open your eyes, carrying this sense of gratitude with you as you move into your practice and beyond. Namaste.