Padhastasana, a yoga pose, is one of the most effective poses for the relief of back pain and lumbago. This is also very effective in aiding weight reduction along the waist area as well as for increasing a person’s height.

Performing Padhastasana involves standing erect, with the legs together and hands at the sides of the body, near the thighs. This exercise also involves bending forward, as far as your body can go, and reaching the ground on either side of your legs. This also requires placing your forehead in between your knees – if you are capable.

To perform this pose properly, you will need to stand straight, keeping your feet about six to eight inches apart. Your hands should be at the sides of your body and your feet should be kept parallel to your hips. Inhale, extending your arms in front of you. Bend forward at the hip, reaching your arms out as you do so. Remember to keep your back straight as you continue bending forward. Your arms should be extended forward and your head should come to a point where it rests between both of your arms, your face looking down. Keep your back straight and flat. Then, exhale. Take another breath, inhale and exhale, keeping your arms extended and your back flat as you continue to bend down starting from your hips. When your hands reach the floor, exhale.

This pose should be done with the legs kept straight; however, beginners may be able to bend their knees when they need to. When performing Padhastasana, allow your spine to relieve itself of the tension and just let the weight of your upper body pull your spine down. Relax your shoulders and arms, breathing naturally through your nose. Hold on to your ankles and inhale. Pull your upper body and your head into your legs and exhale. Hold this pose for several seconds.

Inhale and let go of your legs, bring your hands out placing the palms face up under your feet. You can bend your knees while trying to find and keep the balance on your hands. Try straightening your legs. Inhale and lift your head and back until you can feel your shoulders being pulled. Look up, hold your breath, and then exhale, returning your head and shoulders to the knees while removing your hands from your feet.

Allow your torso to hang off of your hips. Take a deep breathe and reverse the movements going up. Extend your arms out in front, keep your back as flat as you can while going back into the standing position. Exhale completely and rest. You can repeat this exercise twice.

There are a few things to remember when performing Padhastasana. The first one would be to relax the back muscles, especially when leaning or bending forward. You should also keep in mind that you can keep your legs apart if you are still starting out with this exercise. And, another great thing to remember is that it is easier to bend when you are exhaling.

Certain benefits may be derived from regularly performing Padhastasana. Aside from being a great help to losing weight especially around the waist area and in increasing a person’s height, performing the Padhastasana can also benefit one’s digestion, helps reduce the stiffness of the spine, help relieve the pain on the hip joints as well as alleviate any breathing problems.