In Hastapaddsana, hasta, means hand, and pada, foot. Thus, in this case the English name of this asana is not a literal translation.

1. Stand straight, keeping the feet together and the arms hanging loosely along your sides.
2. Inhale deeply and raise the arms above the head with elbows straight.
3. Exhale while bending forward until you can grasp your toes with your hands.
4. Get hold of the big toe by hooking it with the second and third fingers from inside and the thumb outside. If you cannot reach the toes, get hold of the ankles or calves.
5. When exhalation is completed, press your head to your knees, keeping the knees straight.
6. Hold this pose for a few seconds, then return to standing position and take a deep breath. Repeat this exercise twice.

Hold this position for two to ten seconds. At first do it only twice but gradually increase up to five times.

1. The Bending-Forward Posture is a very invigorating exercise.
2. It gives lightness to the body, does away with sluggishness and with abdominal fat and relieves constipation and gas.
3. It also gives a good pull to the sciatic nerves and hamstrings.

This posture should be done slowly, without any jerkiness. After finishing it you can lie down for a moment, if you wish, or proceed with the next posture.