Hasta Pada Asana or “palms-by-the-feet-pose” is the second position in the Prana Vashya Yoga™ Sun Salutation (as pictured). It follows urdhvasana whereby you inhale, look forward and bend back.
Standing, then, with your arms above your head extended towards the sky (having just completed the first posture of the Sun Salutation) and keeping your legs completely straight, exhale and bend forward from your hips, folding ribcage to thighs / forehead to shins.
Then grasp your big toes with the first two fingers and thumb to secure the position. Try to straighten your spine on every inhalation and try to hollow your belly and fold further forward on every exhalation.
If you cannot yet touch your toes with your fingers as you forward bend, then work up to this posture by trying to touch your toes; focusing on straightening your back with every inhalation.
If you have any lower back or neck injuries then avoid this posture. If you have been given a physiotherapy routine of exercises to perform to help you with your injuries, then always tell your yoga instructor and, if possible, show them your physiotherapy routine. This way, your instructor will gain a clear idea about which muscle groups, etc need working on (and which ones are to be avoided).
Benefits
strengthens and stretches the hamstrings
dissolves body fat from the waistline.