The pose known as Pada Hastasana is a simple yet highly beneficial asana that provides maximum stretching of the back of the legs.


  1. Start in Tadasana.
  2. Exhale and bend forward, keeping your feet about 30cm apart. Place your palms under your feet, with your fingertips touching your heels.
  3. Look straight ahead (not at the floor), and lift your neck and back as high as possible. Breathe normally for a few cycles.
  4. Exhale completely and bend down until your head touches your knees. It may take time to reach this position, so do not force yourself. Breathe normally in this position for a few cycles.
  5. Inhale and return to position 3. Breathe normally for a few cycles.
  6. Return to Tadasana.

This asana primarily stretches the abdominal organs and the spine. Therefore, it is useful for gastrointestinal tract disorders, genital organ disorders, spinal deformities and inflammatory conditions, and helps improve posture. It also has a beneficial effect on menstrual disorders.

Warnings: Avoid practicing this asana during periods of chronic disease exacerbation. If you are new to yoga, seek the guidance of a qualified instructor and consult with a doctor before starting any yoga practice.

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