How to do Standing Forward Bend (Hastapadasana)

• Stand straight with feet together and arms alongside the body.
• Balance your weight equally on both feet.
• Breathing in, extend your arms overhead.
• Breathing out, bend forward and down towards the feet.
• Stay in the posture for 20-30 seconds and continue to breathe deeply.
• Keep the legs and spine erect, hands rest either on the floor, beside the feet or on the legs.
• On the out breath, move the chest towards the knees; lift the hips and tailbone higher; press the heels down; let the head relax and move it gently towards the feet. Keep breathing deeply.
• Breathing in, stretch your arms forward and up, slowly come up to the standing position.
• Breathing out, bring the arms to the sides.

Benefits of the Standing Forward Bend (Hastapadasana)

• Stretches all the muscles of the back of the body.
• Invigorates the nervous system by increasing the - blood supply.
• Makes the spine supple.
• Tones the abdominal organs.

Contraindications of the Standing Forward Bend (Hastapadasana)

Back injury: People suffering from lower back injuries, Spondylitis, Cervical pain or any kind of back and spinal problems should not do this pose.