Pada Hastasana / Hands-to-Feet Pose

From Backward Bending, keep your feet together nicely, lift torso upward, making sure your steeple grip is still pointing at the sky.

Bend forward from the hip joints, all in one piece from tips of fingers to buttocks, legs straight chin away from your chest, go down as far as you can this way. (As a beginner let your knees bend as much as necessary to grasp your heels) When you can no longer keep the legs straight, completely relax, taking hold of your heels with your hands, thumbs and forefingers touching the floor. Bend your elbows and press the insides of our forearms completely against the back of your calves. Your goal is eventually to touch your elbows together behind your legs.

Stretch your body as much as possible from the lower spine towards the floor, relaxing the coccyx. Touch your stomach on the thigh muscles, chest on the knees and face on the legs below the knees. No daylight showing. Goal is to touch your forehead to your toes.

Benefits

Increases flexibility of the spine and the sciatic nerves and most of the tendons and ligaments of the legs, strengthens the biceps, thighs and calves. It also greatly improves blood circulation in the legs and to the brain, and strengthens the rectus abdominus, gluetus maximus, oblique, deltoid, and trapezius muscles.

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Ardha Chandrasana Half Moon Pose	Utkatasana Awkward Pose
All 26 Bikram Yoga Postures