PADA-HASTASANA (Hands to feet posture)
Pada means feet, hasta means hand. Therefore, Pada-Hastasana means keeping the palms down towards the feet.
Benefits:
· Makes the spine flexible
· Improves digestion
· Helps in overcoming menstrual problem.
Caution:
Those having cardiac disorders, vertebral and disc disorders, hernia, ulcers, vertigo should avoid this practice.
Techniques (How to perform):
· Stand straight with feet 2 inches apart
· Inhaling slowly raise the arms up
· Stretch up the body from the waist
· Exhaling bend forward until both palms touch the feet/floor
· Stretch the back to make it straight as much as possible
· Stay in this final position for 10-20 seconds with normal breathing
· Persons suffering with stiff back should bend according to their capacity
· Inhaling come up slowly to the upright position and stretch the arms straight above the head
· Exhaling slowly return to the starting position with arms in reverse order
· Relax in Bishram position.
Contributed By: Pranabandhu Behera,Retired A.R.O,DDK , Bhubaneswar