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Hand-To-Foot-Pose -Padahastasana

Pose Summary

Hand-To-Foot-Pose aka Padahastasana is not only a great hamstring stretch but also a beautiful wrist stretch. Once in this posture you can play with wiggling the toes onto the wrists creases for an added massage value. It is also a mild inversion as your head is below your heart so you will get the added benefits of extra blood circulation to your brain:)

Modification and Tips:
For Beginner Yogis or anyone with tight hips or a tight lower back bend the knees deeply. This will help you to slide the hands under the wrists. After you hands are completely under your wrists with the toes along the wrist creases then you could straighten your knees to your degree of comfort.

Yoga Collective - Hand-To-Foot-Pose  -Padahastasana


Step 1

Begin in Mountain Pose but with the feet hip distance apart. Arms are alongside the body.

Step 2

On an inhale, circle the arms up towards the sky while stretching the body upwards as well.

Step 3

On an exhale, maintain a long spine, fold forward from the hips and bring your hands to the earth. You can bend the knees here if you need to.

Step 4 

Lift the toes off the earth and gently place the palms of the hands underneath the soles of the feet. The toes come to in the inner wrist creases. Straighten the legs as much as you can.

Step 5

Elbows are slightly bent and point outwards. The shoulders are away from the ears and the arms remain relaxed.

Step 6 

With every inhale you lengthen the spine and with every exhale fold a little bit deeper into the posture.

Step 7 

To release Padahastasana, lift the toes and remove the palms of the hands from underneath the feet. Remain folded forward for a breath or two and then gently start to roll back up vertebrae by  vertebrae.


  • Energizes the body 
  • Promotes balance and flexibility 
  • Improves digestion
  • Improves blood circulation


  • Back or knee injury 
  • High blood pressure 
  • Heart problems 
  • Sciatica or abdominal hernia