Padha Hastasana (The Hands to Feet Posture)
11PĀDA-HASTĀSANA (The Hands to Feet Posture)
Pāda means feet, hasta means hands. Therefore, Pāda Hastāsana means taking the palms down towards the feet. This is also referred as Uttānāsana.
Technique
• Stand straight with feet 2 inches apart.
• Inhale slowly and raise the arms up.
• Stretch up the body from the waist.
• Exhale and bend forward until the trunk is parallel to the ground.
• Exhale, and bend forward until the entire palm rests on the ground.
• Maintain this final posture for 10-30 seconds.
• Those who are having stiff back should bend according to their capacity.
• Now inhale, come up slowly to the vertical position and stretch the arms above the head.
• Exhale and slowly return to the starting position in reverse order.
• Relax in Tādāsana.
Benefits
Makes the spine flexible, improves digestions, and prevents constipation and menstrual problems.
A word of caution
• Please avoid this practice in case of cardiac or back problems, abdominal inflammation, hernia and ulcers, high myopia, vertigo and during pregnancy.
• Those with vertebral and disc disorders should also avoid this practice.
Courtesy: http://www.nhp.gov.in/international-day-yoga-2015