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Restorative yoga poses and hatha yoga stretches

English name: Hand To Foot Forward Bend
Sanskrit name: Padahastasana

Difficulty level: Basic

Technique

1. Stand feet together, spine straight and extended.
2. Roll the hips forward to start the forward bend.
3. Bend forward at the waist keeping the back straight.
4. Hold onto the ankles or under the feet to pull the body closer to the legs and longer towards the ground at the same time.
5. Continue to roll the hips forward, and extend upwards though the legs pushing the buttocks up to deepen the hamstring stretch.
6. Remain in the pose for 20 - 30 seconds or as long as possible.
7. Slowly raise the body up keeping the back straight.

Breathing

• Exhale while bending forward.
• Breathe normally in the final position.
• Inhale while straightening the back.

Benefits

• Anatomical - Strengthens the back muscles and stretches the hamstrings. Improves balance.
• Digestive System - Stimulates the digestive organs and intestines.
• Central Nervous System - Stretches and tones nerves passing through the back and neck. Increases blood flow to the brain, pituitary and thyroid glands improving metabolism and concentration.

Counter Pose

• Any backward bending or back twisting asana.

Notes

• Use the arms to pull into the pose, to deepen the stretch, but keep the back relaxed.
• Rolling the hips forward helps to open the lower back.
• With each exhalation hollow the stomach and deepen the pose and the stretch the back and hamstrings.