Standing Forward Bend (Padahastasana)

• Stand with the spine erect and hands beside the body.
• While exhaling slowly bend forward, first the upper trunk and eventually the lower trunk.
• The body should bend forward at hips as though there are no muscles in the back.
• Place the the fingers under the toes or touch the hands on the floor.
• If this is not possible, then bring the tips of the fingers as close to the floor as possible.Try to have 30 slow breaths.
• While inhaling slowly come back to the starting position.
• Keep the legs straight throughout the movement, but do not strain the hamstring muscles at the back of the legs or the back muscles by forcing the body to bend to far forward.

The Benefits

This asana should not be practiced by anyone suffering from serious back ailments, heart disease, high blood pressure or hernia.

Pada Hastasana also removes excess  fat, particularly if done dynamically.

It eliminates flatulence, constipation and indigestion.

It makes the spinal column and back muscles loose and supple.

All the spinal nerves are stimulated and toned,and the body's metabolism is sped up.

It influences the sexual  organs, removing  sexual ailments.

It improves the elimination of waste matter from the body and so reduces occurrence of the disease.

This asana directs flow of  blood to the brain and facial organs.

This is a very useful asana and can be practiced any time of day, though not after meals.