Pada Hastasana

Position : Tadasana

Practice :

• Stand straight with legs together or slightly apart.
• While inhaling, slowly raise the arms to the shoulder level.
• Turn the palms upwards, stretch both arms above the head region.
• Biceps should touch the ears, turn the palms forward.
• While exhaling, bend forward from the root of the waist region until the trunk is parallel to the ground. 
• Stretch out the shoulders at horizontal plane and inhale.
• While exhaling, further bend forward until the fingers or palms touches the floor on either side of the feet. Do not strain the body, bend forward as much as you can.
• Stay in the position about a minute or as long as you can maintain the position with normal breathing. Do not bend the knees.
• While inhaling, slowly come up to the vertical position and raise the arms above the head.
• While exhaling, slowly bring the arms to the shoulder level, turn the palms downwards.
• Continue the exhalation and come back to the position.
• Relax in Tadasana with normal breathing.

Note :

• Do not bend the knees.
• When you reach the final position drop the neck freely down. 

 Benefits :

• Reduces excess of fat in the abdominal region, improves digestion. 
• Helps in menstrual and constipation problems.
• Enhances blood flow to the head region.
• Makes the spine supple and tones the spinal nerves.

 Contra-indications :

• People with vertigo, high blood pressure, disc prolapse and cervical spondylosis problems should avoid this posture.