Pada – Foot/Leg , Hasta = Hand , Asana = Pose or Posture

Pada means foot and hast means hand, asana means to be in a posture where you can stay firmly and comfortably for longer. Hence the meaning of this asana is to use your hands to touch your feet by bending forward.

Padahastasana is also used in the practice of Surya Namaskar.  It comprises 12 steps and it is the third and tenth step among twelve steps of Surya Namaskar.

Steps

1. Come to the standing stithi pose and take a deep breath 2 times.
2. Distribute the weight of the body evenly on both feet.
3. Now, Inhale, and slowly raise your arms upwards without bending the elbows. Try to stretch your body upwards as well.
4. Next, exhale and bend forward from the hips, keeping your back straight as long as possible. Keep your legs straight with the weight of the body over the bottom of the feet. 
5. While going down, try to keep the arms as close as you can to the ears
6. If it is possible, put your hands flat on the floor on the side of your legs or wrap your fingers around the big toes or  place your hands under your feet, If you can’t reach the floor you can hold your ankle or  wherever you feel comfortable.
7. Try to bring the head in as close to the knees as possible with the neck relaxed.
8. Try not to bend the knees while you are in the posture.
9. Hold this pose for 15-30 seconds
10. Now, inhale and slowly come up and stretch your arms above your head
11. Exhale, and relax your arms towards your side
12. Repeat this process 2 more times

Tips 

If you are a beginner not able to go down, Bend your knees in order to hold your big toes on  your hands, then straighten your legs. If the legs are straight, avoid locking the knees.

Benefits of Padahastasana (Hand to Feet Pose)

1. Eliminates stress, anxiety and fatigue by energizing the body.
2. Padahastasana improves balance, posture and flexibility.
3. Improves blood circulation, especially in the upper part of the body.
4. Beneficial for those who suffer from problems relevant to throat and nasal.
5. Tones and energizes spinal muscles and nerves.
6. Increases concentration and speeds up metabolism.
7. Beneficial for those who suffer from gastric problems, abdominal bloating, indigestion & constipation. It can also release excess Vata (air) from your abdomen and improve blood circulation.
8. Digestive organs are toned by practicing this asana, leading to well functioning spleen and liver.
9. It helps to eliminate excess belly fat.