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Pada Hastasana

The Forward Bending Pose

chakra yoga - pada hastasana - forward bending pose
Instructions
  • Stand with the trunk erect and the hands beside the body.

  • Slowly bend the head forward, then the upper trunk and the lower trunk.

  • The body should bend forward as though there are no muscles in the back.

  • Place the fingers underneath the toes or touch the ground with the palms to the fingertips.

  • If this is not possible, then bring the fingertips as near to the ground as possible.

  • Try to bring the forehead to the knees.

  • Maintain this position for up to 1 minute.

  • Slowly return to the starting position.


Duration
  • Keep the legs straight throughout the movement.
  • Do not strain the hamstring muscles at the back of the legs, or the back muscles by forcing the body to bend too far forward.

Concentration
  • On relaxing the back muscles or on the breath.

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