'Pada' refers 'foot' and 'hasta' refers 'hand'.  Here in this exercise the requirement is to stretch the back and legs down.


1.  Stand as in position 1.0 Ensure to keep the feet together.

2.  Inhale slowly, stretch the hands up (refer Fig. 7.0).


3.  Exhale slowly, bend forward and place the palm ;on the ground adjacent to feet, and now touch the knees with the head.  Ensure to keep the legs straight (as shown in fig. 7.1).


4. Stay in this position for about 15 to 20 seconds and breathe evenly.

5.  Slowly place the palms below the foot (as in Fig. 7.2 ).  Remain in this position and take 2 to 4 breaths.


6.  Inhale slowly, raise the head and slowly resume to a normal position.

Therapeutic Advantages

1.  This exercise gives nourishing effect to; the organs like abdomen, liver and kidney.

2.  Practicing this exercise will help to cure all digestive problems and gastric problems.

3. It has a curative effect for back pain and pain in the region of ankle.

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