Padahastasana / Hand-to-Foot Pose

English Name: Hand-to-Foot Pose
Pronunciation: Pah-dah-has-TAH-sah-nah

Steps to Perform Padahastasana

1. Stand straight in Tadasana (Mountain Pose) with feet together and arms by your side.
2. Inhale deeply, raising both arms overhead.
3. Exhale slowly, bending forward from the hips (not the waist), keeping your spine long.
4. Place your palms under your feet so that the toes touch the wrists (or as far as comfortable).
5. Keep the head relaxed, chin tucked slightly toward the chest.
6. Hold the position, breathing normally, for 20–30 seconds (or longer with practice).
7. To release, inhale and slowly come back up to standing, arms overhead, then exhale and return to Tadasana.

Benefits

• Improves flexibility of the spine and hamstrings.
• Increases blood circulation to the head, calming the mind.
• Stimulates the abdominal organs, aiding digestion.
• Helps reduce stress, anxiety, and fatigue.
• Strengthens thighs and knees while stretching calves and back muscles.

Cautions

• Avoid if you have severe back pain, slipped disc, sciatica, or recent abdominal surgery.
• People with vertigo, high blood pressure, or heart conditions should practice with care.
• Pregnant women should avoid this asana.

Modifications

• Beginners can bend the knees slightly if hamstrings are tight.
• If placing palms under the feet is difficult, hold the ankles or shins.
• Advanced practitioners can deepen the pose by pulling the torso closer to the thighs.