- Stand with the spine erect, feey together and hands beside the
body. relax the body.
- This is the staarting position.
- Distribute the weight of the body evenly on both feet.
- Slowly bend forward, first bending the head, taking the chin
toward the chest, then bending the upper trunk, relaxing the
shouldes forwards and letting the arms go limp.
- Bend the mid-trunk and finally the lower trunk.
- While bending forward, imagine that the body has no bones or
muscles. Do not strain or force the body.
- Place the fingers underneath the toes of bring the palms to the
floor beside the feet.
- If this is not possible, bring the forehead to the knees.
- In the final possition the body is bend forward with the knees
straight and the forehead touching the knees.
- Hold the position, relaxing the whole back.
- Slowly return to the starting position in the reverse order.
- This completes one round.
- Relax in the upight position before continuing the next round.
Practise up to 5 rounds, gradully increasing the time for which
the posture is held and decreasing the number of rounds, or practise
one round for 3 to 5 minutes.
- Inhale in the starting position.
- Exhale while bending fordard.
- Breathe slowly and deeply in the final position.
- Inhale while returning to the starting position.
- This asana massages and tones the digestive organs, alleviates
flatulence, constipation nad indigestion.
- All the spinal nerves are stimulated and tooned.
- Inverting the trunk increases the blood flow to the brain and
improves circulation to the pituitary and thyroid glands.
- Other benefits resulting from this inversion include increased
vitality, improved metabolism, increased concentration and the
removal of nasal and throat diseases.
- The dynamic form of pada hastasana also helps to remove excess