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