Yoga Tips : Padahastasana (Hand Under Foot Pose)

written by PTC Buzz | June 28, 2018

The term Padahastasana is a combination of the words pada (the Sanskrit word for ‘foot’), hasta (which means ‘hand’), and asana (meaning posture). Padahastasana or the Hand Under Foot pose is a ‘forward bend asana’. Padahastasana strengthens the muscles of the limbs as well as the core and promotes good form which is why it is one of the most commonly recommended yoga postures for people who are interested in overall fitness and muscle flexibility. This pose requires a considerable amount of flexibility in the back, abdomen, and legs which is why it is not considered to be one of the best yoga poses for beginners. Thus, if you are a beginner then you need to have some level of physical fitness before you attempt this asana.

How To Perform Padahastasana (Hand Under Foot Pose) To perform Padahastasana it is preferable that your stomach (and bowels) are empty and shall be performed at least 4-6 hours after a meal.

Hand Under Foot pose steps:

  1. Stand on the floor in an upright position with your hands held loosely at your sides.
  2. Lift your hands straight up and allow your palms to lightly touch each other.
  3. Exhale and stretch your arms out while slowly bending at your waist.
  4. Keep bending until your hands reach your toes. Your chin should come in contact with your knees.
  5. Slide your fingers under your toes and hold this position for 5-15 seconds.
  6. Exhale and bend downwards from your hips until your hands reach your toes.
  7. Hold the toes with your hands and remain steady. Relax.

Benefits Of Padahastasana (Hand Under Foot Pose)

  1. Strengthens the thighs and calves as well as the lower back.
  2. Firms the buttocks and abdomen by working on your core stomach muscles.
  3. Improves posture and balance.
  4. Improves the ability to sustain forward bending poses for a longer period of time.
  5. It helps to control digestive problems.


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