Steps to perform Padahastasana
- Inhale and lift your arms straight up over your head with your arms touching your ears.
- Exhale and bend forward from the hips, keeping your back straight as long as possible. Keep your legs straight with the weight of the body over the balls of the feet. Feel that the hips are lifting up and the body is falling away from the hips.
- If possible, put your hands flat on the floor, or wrap your fingers around the big toes. If you can’t reach the floor you can also wrap your hands around the back of your legs.
- Try to bring the head in as close to the knees as possible with the neck relaxed.
- In the beginning, hold the posture for 5 seconds, gradually working up to 1 minute or more.
- To come out of the posture inhale and slowly roll the body up bringing the head up last.
- Stretches the hamstrings on the back of the legs.
- Stretches and lengthens the entire spine.
- Massages the internal organs, especially the digestive organs.
- Relieves digestive problems such as constipation.
- Relieves problems with sciatica.
- Invigorates the nervous system.
- Increases the supply of blood to the brain.
- Removes flesh from the abdomen.
- Avoid this pose if you suffer from severe back problems. Refrain from completely bending the belly.
- People with heart conditions and suffering from hypertension should avoid practicing this pose.
- The Hand to Foot Pose should also be avoided if you suffer from a spinal disorder like a slipped disc. Needless to say, performing this pose in this state will only make the condition worse.