- Stand straight in straight line keeping the heels and toes together. Finger together, facing downward and palms along the thighs fingers stretched out. Expand the chest and drop the shoulders to a relaxed position. This is starting position for all standing asanas.
- From this starting position, raise both the hands sideways up to shoulder level, palms facing downward with partial inhalation.
- Raise the hands up above the head with biceps touching the ears palms facing forward while completing the inhalation.
- Stretch the body upward
- With partial exhalation, bend the body forward, till it comes to horizontal position parallel to the ground.
- While continuing exhalation, bend further to touch the knees with the forehead and till palms can rest on the ground by the side of the feet.
- This is the final position. Breathe normally in this position. Do not hold the breath. Hold the posture within your capacity.
- With partial inhalation, Slowly raise the head along with the hands, from the spinal base till the trunk becomes parallel to the ground.
- While completing the inhalation, raise the trunk alongwith hands further up to vertical position of the body.
- Bring the hands down sideways upto shoulder level with partial exhalation.
- Bring the hands further down, i.e. come back to starting position with complete exhalation.
- This is one round of Padahastasana.
The entire posterior muscles, sciatic nerve, tendons and ligaments of thighs and legs are stretched nicely. Spinal and pelvic nerves are toned up. Blood circulation to the brain increases. Enhances secretion of gastric juices, reduces girth and slims down waist and hip muscles.
Since blood circulation to the brain increases, one who suffers from high blood pressure should avoid this posture. And also who has spinal injuries or backache or lumbar spondylitis should avoid this posture.
