IntermediatestandingHands Under Feet Pose
पादहस्तासन
Padahastasana is a deep forward bend that intensely stretches the hamstrings and calves while lengthening the spine. It also strengthens the core and improves balance by grounding through the feet and engaging the leg muscles.
Anatomy Involved
Benefits
- Deeply stretches hamstrings and calves
- Lengthens and decompresses the spine
- Strengthens core muscles and improves posture
- Calms the mind and reduces stress and anxiety
- Stimulates abdominal organs, aiding digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe lower back injury or disc issues
- Acute sciatica
- Glaucoma or unmanaged high blood pressure
- Recent abdominal surgery
- Severe hamstring tear or groin injury
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
- 7Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
hypertension
Keep head lifted slightly, or place hands on shins/blocks to avoid excessive head inversion.
lower back pain
Bend knees generously to maintain connection between torso and thighs, reducing strain on the lower back.
hamstring injury
Avoid deep forward bend, keep knees significantly bent and use blocks for hands.
Target Areas
Practice Flow
About this Pose
Padahastasana is a deep forward bend that intensely stretches the hamstrings and calves while lengthening the spine. It also strengthens the core and improves balance by grounding through the feet and engaging the leg muscles.
How to Practice
1. Stand in Tadasana (Mountain Pose) with feet hip-width apart, parallel to each other. Ground through all four corners of your feet.
2. Inhale, lengthen your spine, lifting through the crown of your head. Engage your quadriceps to lift your kneecaps.
3. Exhale, hinge from your hips, maintaining a long spine. Place your fingertips on the floor or on blocks in front of your feet.
4. If possible, bend your knees slightly to ensure your torso is connected to your thighs.
5. Slide your hands under your feet, palms facing up, so your toes touch your wrist creases. Ensure your elbows are bent and pointing outwards.
6 more steps remaining
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Frequently Asked Questions
Common questions about Hands Under Feet Pose
What is Hands Under Feet Pose?
Padahastasana is a deep forward bend that intensely stretches the hamstrings and calves while lengthening the spine. It also strengthens the core and improves balance by grounding through the feet and engaging the leg muscles.
What are the benefits of Hands Under Feet Pose?
Deeply stretches hamstrings and calves. Lengthens and decompresses the spine. Strengthens core muscles and improves posture. Calms the mind and reduces stress and anxiety. Stimulates abdominal organs, aiding digestion. Increases flexibility in hips and lower back.
Who should avoid Hands Under Feet Pose?
Avoid this pose if you have: Severe lower back injury or disc issues, Acute sciatica, Glaucoma or unmanaged high blood pressure, Recent abdominal surgery, Severe hamstring tear or groin injury.
How many steps are in Hands Under Feet Pose?
Hands Under Feet Pose is practiced in 11 steps. Stand in Tadasana (Mountain Pose) with feet hip-width apart, parallel to each other. Ground through all four corners of your feet.
Is Hands Under Feet Pose suitable for beginners?
Hands Under Feet Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Hands Under Feet Pose?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Hands Under Feet Pose help with?
Hands Under Feet Pose is therapeutic for: digestive problems, posture correction, flexibility, anxiety, desk workers.
What poses should I do before Hands Under Feet Pose?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
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