StandingBeginner
Hand Under Foot Pose
Padahastasana
Hand Under Foot Pose (Padahastasana) deepens the forward fold by sliding palms beneath the feet, drawing spine and hamstrings into a full release.
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How to Perform
- 1
Begin in Tadasana with feet hip-width apart and weight balanced across all corners of the feet.
- 2
Inhale to lengthen spine, then exhale and fold from hips, bending knees enough to slide hands under the soles so toes touch wrists.
- 3
Shift weight toward toes as you gently straighten legs, pressing feet into palms for traction.
- 4
Draw torso toward thighs, letting crown of head release toward floor while shoulders broaden away from ears.
- 5
Breathe deeply for 3–5 cycles, then bend knees, free hands, and roll up slowly with controlled core engagement.
Benefits
- Stretches calves, hamstrings, and entire back line while decompressing spine.
- Provides gentle wrist massage and strengthens grip through foot pressure.
- Calms the mind and helps relieve fatigue by reversing blood flow to the head.
Alignment Cues
- Feet remain parallel and hip-width apart.
- Elbows bend outward, stacking above wrists to avoid collapsing.
- Spine lengthens on inhales before drawing closer on exhales.
- Weight stays centered so wrists receive even pressure.
Common Mistakes
No common mistakes listed.
Contraindications
- • Acute hamstring or calf strain
- • Uncontrolled high blood pressure or glaucoma
- • Wrist injury aggravated by compression
Recommended Props
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