Hands to Feet Pose, Pada Hasthasana gives many of the same benefits as Paschimothanasana, It is the first of the standing poses.
1. Stand straight with feet together.
2. Inhale and raise the arms over the head. Keep the arms straight and next to the ears.
3. Exhale slowly and stretch the body forward and down, bending from the hips and keeping the knees straight.
4. With your index fingers catch hold of the respective big toe, keep the elbows relaxed to the side and bring the forehead as close to the knees as possible. Beginners may remain in the "Hands to Feet" position for at least five seconds. More advanced practitioners may start increasing the time until they are holding the pose for approximately one minute. Make sure that the weight is centered on the balls of the feet. Feel the hips stretching upwards. Keep the knees straight.
5. Release your toes, bend your knees slightly and start rolling up vertebrae by vertebrae until you are in the original standing position with your arms next to your thighs
• Knees are bent.
• Weight is dropped back onto the heels; buttocks are pushed backwards. Keep reminding students to lift the hips.
• The head is kept up rather than being brought into the legs.
• The spine becomes supple and is lengthened. The joints are mobilized, and perennial youth is established.
• Pada Hasthasana invigorates the entire nervous system.
• The hamstrings and other muscles on the back of the legs and lower body are stretched.
• A complete stretch is given to the posterior of the body.
• There is an increase of blood supply to the brain.
• Adipose tissue on the abdomen will disappear. This asana is especially suitable for people who wish to reduce excess fat and develop good posture.
• Any shortening of the legs owing to fracture of the leg or thigh-bones is rectified. Correction will be effected if there is an inequality in the length of the legs.