Hands to Feet Pose

The hand to feet pose provides many of the same benefits of the forward bend pose.  The hamstrings are fully extended and stretched in this pose and the back and spinal flexibility is increased.  This pose also increases blood circulation, especially to the upper body area and the head.  Bending down as far as possible is desired only if the legs are kept straight.  The spine should also remain straight throughout the exercise.

The pose begins with the hands in the air palms facing each other.  The arms should be close to the ears and will provide a vertical stretch.  Keep the feet next to one another.  Erect the spine by pushing the head upward and stretching the entire body on a vertical scale in the process. 

Exhale and bend forward from the middle region towards the feet.  Do not bend the knees much whiled doing this.  Go as low as possible while keeping the legs and back straight.  Grab the toes (or ankles) and pull the head towards the legs.  Many advanced yogis can touch their head to their shins in this pose.  Each exhalation is a signal to go an inch lower or closer to the shins. 

To come out of the pose inhale gently and slowly reverse the movements used to enter the pose.  After a good stretch with the hands above the head lower them to the side and relax.