Pada Hastasana

Instructions.

Stand with the trunk erect and the hands beside the body.
Slowly bend the head forward, then the upper trunk and the lower trunk.
The body should bend forward as though there are no muscles in the back.
Place the fingers underneath the toes or touch the ground with the palms to the fingertips.
If this is not possible, then bring the fingertips as near to the ground as possible.
Try to bring the forehead to the knees.
Maintain this position for up to 1 minute.
Slowly return to the starting position.

Duration .

Keep the legs straight throughout the movement.
Do not strain the hamstring muscles at the back of the legs, or the back muscles by forcing the body to bend too far forward.

Concentration .

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Pada Hastasana

The Forward Bending Pose

Instructions.

Stand with the trunk erect and the hands beside the body.
Slowly bend the head forward, then the upper trunk and the lower trunk.
The body should bend forward as though there are no muscles in the back.
Place the fingers underneath the toes or touch the ground with the palms to the fingertips.
If this is not possible, then bring the fingertips as near to the ground as possible.
Try to bring the forehead to the knees.
Maintain this position for up to 1 minute.
Slowly return to the starting position.

Duration .

Keep the legs straight throughout the movement.

Do not strain the hamstring muscles at the back of the legs, or the back muscles by forcing the body to bend too far forward.

Concentration .

On relaxing the back muscles or on the breath.