How to do Padahastasana (Forward-bend posture)

Sthiti for all standing Asanas: To begin this posture, you should first come to Tadasana (Mountain Pose). Keep your feet either together or toes slightly apart. Expand chest and drop the shoulders down to a relaxed position. Keep the neck straight. Fingers together, pointed downward and palms stretched along the thighs by the sides. Chin up, gaze straight ahead and relax your face.

Steps:
With inhalation raise both the arms sideways upto shoulder level with palms facing down
Raise the arms up above the head with biceps touching ears, palms facing forward and stretch your body upward as you inhale
Bend forward from your hip joint till the trunk comes parallel to the ground as you exhale
Bend further till the palms can rest next to your feet and forehead touches the knees, keep the legs straight. Breathe normally in the final position, minimum of 5 breaths up to 15 breaths.
With inhalation raise the head and hands together, trunk parallel to the ground.
Raise further up to vertical position of the body with slow and continuous inhalation
Bring the arms down to shoulder level with exhalation
Exhale as you bring the arms completely down, come back to sthiti and relax.

Benefits:
Makes the spine flexible, strengthens the thighs. Reduces girth and slims down the waist and hip muscles. Good for digestive, gastric and intestinal problems. Useful in treating diabetes and improves liver function.

Caution:
Those with vertigo, severe degree of hypertension and heart diseases, cervical spondylosis and disc prolapse to avoid this posture.







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