🌀Flexibility
Beginner
1-3 min

Padahastasana

Hand-to-Feet Forward Bend

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Stretches entire back body from standing

Strengthens core and abdominal muscles

Improves spinal flexibility and posture

About This Pose

Padahastasana is a standing forward fold where the hands are placed under the feet. It provides an intense stretch to the entire posterior chain: calves, hamstrings, glutes, and spine. Beyond flexibility, this pose massages the abdominal organs, improves digestion, and increases blood flow to the brain. It is a key pose in the Surya Namaskar (Sun Salutation) sequence.

Step-by-Step Guide

Follow these steps to practice Padahastasana safely

  1. 1

    Stand in Tadasana with feet together

  2. 2

    Inhale, raise arms overhead

  3. 3

    Exhale, hinge at the hips (not the waist) and fold forward

  4. 4

    Slide hands under the feet, palms facing up, toes touching the wrists

  5. 5

    Keep knees micro-bent if hamstrings are tight

  6. 6

    Bring forehead toward shins

  7. 7

    Hold for 30-60 seconds, breathing deeply

Who Should Avoid This Pose

  • Lower back injuries
  • Hamstring tears
  • High blood pressure (keep head above heart level)
  • Pregnancy (widen stance, reduce depth)

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

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Paschimottanasana

Seated Forward Bend

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Beginner

Sukshma Vyayam

Subtle Body Warm-Up Part 2

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Intermediate

Dhanurasana

Bow Pose

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