CHANDIGARH,13.08.20-Today let us know about very useful Asna called Padahastasana.

Procedure:- stand with feet together, spine erect and hands besides the body. Weight to be distributed on both the feet equally.
Slowly bend forward, first bending head, taking chin towards chest and then bending the upper trunk. Relax the shoulders forward and let the arms limp. Bend the mid trunk and finally the lower trunk. Do not strain or force the body.
Now place the fingers underneath the toes or bring the palms to the floor beside the feet. If not possible, bring the fingertips as close to the floor as possible.

Relax the Back and neck. The body is bent forward with the knees straight and forehead close to or 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 upright position before continuing for next round.
Breathing :-

Inhale in starting position
Exhale while bending
Breath slowly and deeply in the final position.
Inhale while returning to starting position.
Duration - Initially 5 rounds Gradually increasing the time of holding in final position and decreasing rounds.
Awareness should be physically on movement, relaxation of back muscles or breathe.
Spiritually on Swadhisthana chakra.
The asna should be performed before or after backward bending.

Cautions:-
Not to be practised by persons with serious back problems, Sciatica, heart diseases, high BP or abdominal hernia.
Health benefits

It massages and tones the digestive organs, alleviates flatulence, constipation and indigestion. Stimulates spinal nerves. Inverting trunk increases vitality, improves metabolism and concentration and treats nasal and throat problems. It’s dynamic form helps to reduce weight.
Dr M K Virmani
Naturopath & Yoga Therapist
Chairman Chandigarh Yoga Association