Padahastasana, also known as the Standing Forward Bend, is a yoga asana that involves bending forward from a standing position and touching the feet with the hands. It is a great way to stretch the hamstrings, calves, and lower back while calming the mind and reducing stress. Here are the steps to perform Padahastasana:

• Begin by standing with your feet hip-width apart and your hands on your hips.
• Inhale deeply and lengthen your spine.
• Exhale and slowly bend forward from the hips, keeping your back straight.
• As you fold forward, allow your hands to rest on the floor beside your feet.
• If you can’t reach the floor, you can hold onto your ankles or shins.
• Try to relax your neck and shoulders, and breathe deeply.
• Hold the pose for 30-60 seconds, or longer if you feel comfortable.
• To come out of the pose, inhale and slowly rise up, one vertebra at a time, keeping your back straight.
• Exhale and bring your hands back to your hips.

Modifications:

• If you have tight hamstrings or a stiff back, you can bend your knees slightly to make the pose more accessible.
• If you have a shoulder injury or can’t reach the floor, you can use blocks to support your hands.
• If you have high blood pressure, you should avoid bringing your head below your heart and can modify the pose by keeping your hands on your hips.

Note: As with any yoga pose, if you have any injuries or medical conditions, it is important to consult with a qualified yoga teacher or healthcare professional before attempting this pose.