Pada Hastasana (Forward - Bend posture)

1. Standing erect with legs together, rise the arms, parallel to ground.
2. Raise the hands. Inhale while going up. Stretch up the body from the coccyx.
3. Making the back concave, bend forward till the body comes to horizontal position. Attempt to push the bottom of the spine forward while bending. Breathe out while going down. Then inhale.
4. While exhaling go down, till the palms can rest on the ground and forehead can touch the knees. Retain the position for about 2 minutes without allowing the knees to bend and return to Sthiti.

BENEFITS: Makes the spine flexible; helps to remove back pain. Strengthens the thigh. Helpful in preventing constipation. Corrects menstrual problems in women.