PADANGUSTHASAN

1. SAMASTHITI
2. INHALE. Apart either feet 6 inches, or at hip-with distance apart.
3. EXHALE. Bring your hands to your hips.
4. INHALE. Look up. Stretch.
5. EXHALE. Bend forward and get the big toes with the index, middle finger, and the thumb around as in A. Or place your hands at the back of the legs, as in B, or Bend your knees, and place your hands on the ankles, as in C.
6. INHALE. Half the way up. Lengthen your spine. Look forward.
7. EXHALE. Fold forward. Chest first and them abdomen and forehead or chin towards your legs. Stay about 5 Long Deep Breaths in this position.
8. INHALE. Lengthen the spine, and enter the next Asana Padahastasana, or all the way up to SAMASTHITI.

COMMENTS

Once you grab your toes it’s very important to lengthen your spine, as if you were going to do a back bending. Then try to place the abdomen in your thighs, chest, chin, or forehead,, in this order to get the maximum elongation of the hamstrings. Relax your shoulders when you pull.

Photo A

Photo B

Photo C