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| PADA |
In this Asan, the feet are held with the hands.Therefore this Asan is called Pada-Hastasan.
 Standing with your feet together, exhale and bend forward at the hips, keeping your arms extended throughout the movement, finishing with your upper torso and arms hanging straight downward.
Inhale slowly, draw the head and neck forward (look up) and lengthen the spine.
Exhale again and relax the head, neck and spine downwards, fixing your fingers and palms firmly under your toes and the balls of your feet into the complete padahastasana.
Also try to hold this position for 15 to 20 seconds in the beginning, increasing the duration over time.
To come out of the posture, release your hands from beneath the feet, straighten your arms, inhale and slowly come back up into tala asana, with the arms again extended high overhead.
Exhale, slowly lower the hands back down and relax in sama sthiti asana(normal pose).
It is imperative that the legs remain straight and should not bend at knees within this posture. As many suffer from a great deal of inflexibility in the legs, back and hips, this can be a very difficult posture in the beginning. You may rest your hands gently upon your ankles or thighs, or as far as you are able to stretch downwards without bending your knees, and gradually with practice attain the full pose.
The toning of the abdominal organs
Conditions of bloating of the abdomen, constipation, indigestion and other gastric troubles can be greatly alleviated
Helps to relieve sciatica
The spine is made resilient, straight and flexible
Circulation of the blood throughout the body is improved
The muscles of the back are stretched and energized, making one feel invigorated afterwards |
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