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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.


  • 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.