Gorilla - Padahastasana

Try out this Asana with me?, Health Challenge Invite. P?dahast?sana

STEPS :

1. Begin the practice standing in Tadasana (Mountain Pose). Align your body with your spine, shoulders rolled behind, and breath softly. 
2. Now inhale and lengthen the spine, and on an exhale, take a forward bend keeping the knees softly bent. Inhale and bring the chest close to the thighs and place the palms beneath the soles of the feet. The inside of the palms should touch the soles, and the posterior wrist should touch the yoga mat. Exhale.
3. On the next inhale, straighten the legs, still placing the palms below the feet, and exhale.
4. Be conscious of keeping your ankles, knees, and hips in one straight line with the buttocks pointing up. Keep breathing, and with every exhale, deepen the forward bend, maintaining the alignment.
5. After staying in the pose for a while as per capacity, firstly release the palms from beneath the feet and then release the forward bend and stand straight. As a counterpose, practice Standing Backbend (Anuvittasana).

Benefits

• Stretches your hamstrings, calf muscles, and your glutes (butt muscles).
• Strengthens your quads, hip flexors, abdominals, and knee joints.
• Helps improve hip flexibility.
• Can help to improve overall balance.
• Can help relieve tension in the neck.
• Helps stretch your lower back.

Who Can Do

Consult a doctor before beginning an exercise regime.