Pada Hasthasana (Standing Forward Bend)
This asana is also known as the standing forward bend; since this is a standing pose. Therefore this asana can be performed as follows;
- Stand at first in the mountain pose or Tadasana with your feet slightly apart.
- Place your arms straight and by the sides of your trunk.
- Now as you begin to inhale or breathe in deeply stretch both arms straight up over the head.
- Whole of your body must be stretched upwards from the tailbone.
- And as you exhale, push the shoulders slightly forwards and stretch your hands toward the floor, keeping the knees straight.
- Then breathe gently and maintain this position for several deep breaths that are taken in.
- If you are not able to hold this posture for a while you can even do the hold by means of holding on the ankles.
The benefits of this asana are:
- Since in this posture the bending of back is resulted thus it helps to open up the chest improving the functioning of both the lungs and the heart.
- This asana even helps in the relaxation of muscles in the chest allowing one to breathe more easily and deeply.
- Develops strength and flexibility in your legs and hips and even provides equilibrium in the body.
- Increases the blood supply to the brain.
- The spine becomes supple and lengthened.
- The nervous system is re-energized.
- Brings about a complete stretch of the posterior of the body including the hamstrings and various other muscles of the back.
- Increases the synovial fluid in the joints of spine, hips, knees, and the ankles.
- Brings about the stimulation of the pituitary gland.
- Brings about the trimming of the excessive fat around the waist.
Precautionary measures that are to be followed in this asana are:
- Should be avoided in case of back injury.
- The hold should for the duration as much as your body allows and not longer.