Asana · Practise on your own
Padahastasana
Hands under feet pose
Hands under feet pose. A standing forward fold with the palms slid beneath the soles.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- pada = foot, hasta = hand, asana = seat or posture
- Family
- Standing forward bend
- Level
- Beginner
- Gaze
- Nose
Take care
Go carefully with high blood pressure, glaucoma, a recent back injury or wrist pain. Come up slowly.
How it is done
- 1
Breathe out
From Padangusthasana, slide the palms under the feet, toes reaching to the wrist creases.
- 2
Breathe in
Lift the head and lengthen the front of the body.
- 3
Breathe out
Fold, drawing the crown toward the floor and the elbows out to the sides.
- 4
Breathe freely
Stay for five breaths. Inhale to lift the head halfway, then release the hands and return to Samasthiti.
Holding it
Five breaths.
Making it easier
Bend the knees, or keep the fingertips on the floor beside the feet instead of under them.
What the tradition says it does
- Stretches the hamstrings and calves
- Stretches the wrists
Variations
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review