How to do Hand Under Foot Pose (Padahastasana)

Stand Tall

Stand with your feet together (or hip-width apart if that is more comfortable) and your hands on your hips.

Fold Forward

Exhale and hinge forward from the hips, keeping the spine long. Bend your knees as much as you need to.

Slide the Hands Under

Lift your heels one at a time and slide your palms under your feet, palms facing up, until the toes reach the wrist creases.

Lengthen the Spine

Inhale and lift your head and chest, straightening the arms to lengthen the front of the body.

Fold Deeper

Exhale and fold forward, bending the elbows out and drawing the torso towards the legs. Gaze towards the nose. Hold for 5 breaths, then inhale to lift the head and come up slowly.

✅ Benefits

Deeply lengthens the hamstrings and calves
Gently stretches the wrists and forearms
Lengthens the spine and back muscles
Encourages a calm, inward focus

🌿 Wellness Support

A way to release the back of the legs after standing or walking
A forward fold that many people find settling

⚠️ Precautions

Stop if you feel pain in the lower back, hamstrings or wrists
Bend the knees generously so the spine stays long
If the hands do not reach under the feet, hold the ankles or shins instead
Come up slowly to avoid feeling light-headed

🩺 Check With a Healthcare Professional First If You Have

A recent lower back or hamstring injury
A wrist injury or carpal tunnel symptoms
High or low blood pressure (avoid holding the head low for long)
Glaucoma or a recent eye procedure

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