The Forward Posture, Forward Bend Posture, Hands-and-Feet Posture (Padahastasana)
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Padahastasana - Hands to Feet pose
Padahastasana has most of benefits as the Forward Bend. It helps trim the waist, restore elasticity of the spine, and stretch the tendons of the legs, particularly the hamstrings.
Vajrasana - Warrior Pose ...
...with Padahastasana
One arches backwards, extending the spine, walking the eyes down the wall behind, stretching, stretching.
Padahastasana (Fig-52)
SHIR-ANGUSHTHASANA:
Stand with both the legs kept 2.5' to 3.0' wide. Hold both the hands on the back side of the waist. Now bend the right knee in the front. Bend down on the right.
Leg Clasp (Padahastasana)
Bow (Dhanurasana)
Simple Spinal Twist (Ardha Matsyendrasdana) ...
Step 7: Ardhachakrasana - Padahastasana in 3 stages
Movement only (5 times) From Tadasana move to Ardhachakrasana slowly and then shift to Padahastasana allowing the hands to hang loosely down.
The return to Tadasana.
This is one cycle.
Shashankasana, marjariasana, shashank bhujangasana, simhasana, tadasana, utthita lolasana, trikonasana, surya namaskara, padahastasana (1 min.), paschimottanasana (1 min.) and Yoga Nidra (15 min.).
Half spinal twist - ardha-matsyendrasana
Crow - kakasana, or Peacock - mayurasana
Standing forward bend - padahastasana
Triangle - trikonasana
Final relaxation - savasana
Closing mantras - om tryambakam ...
Your top inner thighs should move back and your inner calves should move forward to help keep the knees centered toward the front. This is true not only in Uttanasana but also in such poses as Padangusthasana and Padahastasana.
 See also: Asana, Yoga, Posture, Stretch, Body
  
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