Hand to Foot Pose (Padahastasana)

Hand to Foot Pose (Padahastasana)
This posture renders spinal flexibility and muscular strength along with incredible abdominal toning.

Step One
Stand straight with your arms touching your ears and stretched outward.
Step Two
As you inhale, gradually lower your torso and hands, to touch your toes. Take care not to bend your feet or knees during this process. Keep your legs straight and distribute the body weight over the balls of your feet.
Step Three
Bend as low as you can, in your attempt to touch the toes. The ideal position would have your palm flat against the floor and your torso as low as possible.
Step Four
Lower your head as close to the knees as possible.
Step Five
Exhale as you release your muscular grip and gradually rise to your starting position. Lower your hands to the sides of your body and relax for 5 counts before you begin again.

The key to master this posture is in holding the position for as long as you can. You can do the side stretches, you need to stand straight. Keep your feet apart, at the shoulder’s width. Raise one arm over your head and lean to that side as far as possible. Repeat this with the other arm. You should feel the strain on the side of your belly, since that is where the fat burns off, with the help of this exercise. Lie down straight on your back, on a yoga mat. Place a thin book or other block between your inner thighs. Now, slowly, bring your legs straight up, with the feet pointing toward the ceiling, and without the knees bending. Keeping the back pressed to the ground, maintain this position for a few seconds, before bringing the legs down without bending. Repeat.