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Pada Hastasana
The Forward Bending Pose
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.
Duration.
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Keep the legs straight throughout the
movement.
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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.
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