Padahastasana - The Hand-to-Feet Pose

"Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands are brought to the feet to catch the toes.

Sequence:

1. Stand straight with an erect spine and legs shoulder-width apart.
2. Feet must be parallel to each other.
3. Inhale and raise both your hands straight above your head.
4. The palms should be facing outwards.
5. Exhale slowly and bend your head and neck down.
6. Bend your trunk at the waist and push the head further downwards.
7. Ensure that the knees do not bend and the arms are touching the ears.
8. Exhaling stretch your arms to catch the big toe of the corresponding legs. Use the thumb, index and middle finger to grasp the toes. if possible you can put the palms under the feet.
9. Complete exhalation and hold your breath.
10. Now pull your toes and place your head in between the knees.
11. The knees should not bend at any time.
12. Do three cycles of the above, alternating legs.
13. Hold this position for sometime.
14. Inhaling slowly release your toes and raise your trunk to come back to the starting position.

Benefits:

• The entire body is flexed and thus it is good for the overall exercise of the shoulders, neck, chest, abdomen, waist, thighs and knees.
• It helps strengthen the hamstrings.
• The pose gets the buttocks toned.
• Ligaments and tendons of the entire legs get stretched.
• Sciatic nerves get pulled.
.