The Hands to Feet Pose or Pada Hastasana gives many of the same benefits as the Forward Bend - trimming the waist, restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstrings. It also aids the flow of blood to the brain. Once again, as in the Forward Bend, the purpose of the asanas is to bend down as far as you can with your spine and legs straight. Holding your toes and bringing your head into the shins will follow naturally when your back has become more flexible. Breathe deeply in the position, and let yourself fold a little further down with each exhalation. To pull your chest in closer to your legs, walk your hands back behind you, palms on the floor, as in the photograph.

1. Standing with your feet together, exhale. Then inhale and raise your arms above your head. Lift your head up, making yourself as tall as possible, so as to lengthen the spine. As you exhale, fold forward from the pelvis. Keep your Knees and spine as straight as you can.

	2. Come down as far as possible and either grasp your ankles or clasp hold of your big toes with thumbs and index fingers, as below. Pull your head in toward your shins and breathe deeply in the pose.
		Come out of the position slowly, inhaling. Stretch your arms above your head, then lower them down by your sides.