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Hands to Feet Pose
Similar to the forward bend, the hand to feet pose gives you some of the same excellent benefits. The hamstrings of
the legs are fully extended and stretched in this pose and back and spinal flexibility is also increased. Another
positive aspect is an increase of blood circulation, especially to the upper body and head. Bending down as far as
possible is desired only if the legs are kept straight. The spine's position also needs to remain straight
throughout the exercise.
Start the pose with your hands up in the air, palms facing each other. The arms should be close to your ears and
will give you a vertical stretch. Also keep the feet next to one another. Erect your spine by pushing your head
upwards and stretch your whole body on a vertical scale in the process.
Exhale and bend forward from the median region towards your feet. It is essential not to bend the knees too much as
you are doing this. Go as low as you can - but remember to keep the spine straight as well. Grab hold of your toes
(or ankles, if you are not flexible enough yet) and then pull your head towards your legs. Advanced yogis manage to
touch their shins with their head in this pose. Each exhalation should be the signal for you to go an inch lower or
closer to the shins.
While coming out of the pose inhale gently. The movements of entering the pose should be slowly reversed. After a
good stretch with your hands above your head you can lower them by your side and relax.
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