How to Perform Padahastasana (Hand to Feet Pose) and Its Benefits.

Yoga has become an inseparable part of our lives. If you want to incorporate a stretching pose into your workout routine, Padahastasana can be ideal. Widely known as Hand Under Feet Pose, Padahastasana comes under an intense forward bend inverted yoga poses. It helps maintain the health of your body in a significant way. You can strengthen your knees and thighs while stretching the lower back, back of thighs, calves, and hamstrings by practising Padahastasana.

How to Perform Padahastasana (Hand to Feet Pose) and Its Benefits.
This article discusses the benefits of Padahastasana and how you can efficiently perform this yoga asana.

What is Padahastasana Yoga?:

Padahastasana is a stretching pose that helps stretch your lower back, calf, and thigh muscles efficiently. Padahastasana is derived from Sanskrit, where pada means foot, hasta means hand, and asana means posture. Hence the meaning of this asana is to use your hands to touch your feet by bending forward.

Benefits of Padahastasana Yoga:

Here are some of the best benefits of performing Padahastasana regularly.

1. Help You Burn Your Tummy Fat:

The stand and bend forward position of the Padahastasana helps you lose abdominal fat while stretching your muscles physically. You might not perform this asana with perfection initially, but you can achieve tremendous results with practice.

2. Strong and Flexible Spine:

While you perform the Padahastasana, the muscles in your feet and arms are stretched, tremendously strengthening them in the process. In addition, your spine becomes flexible with the regular practice of this yoga asana.

See Also: Simple Yoga Poses for Lower Back Pain

3. Enhances the Vitality Level of the Body:

Padahastasana, also called hand-to-feet pose, is part of the Surya namaskar routine, and it enhances the strength and activeness of your body.

4. Improves Your Digestion:

The practice of Padahastasana gets things moving effectively inside the digestive tract by stimulating the digestion process, which enhances the functions of various digestive organs.

5. Boost Your Metabolism:

The Padahastasana helps maintain a healthy metabolic activity on an everyday basis. This physical exercise boosts up all the metabolic processes in your body, making weight management much more manageable.

6. Improves Memory:

Performing Padahastasana energizes your nervous system. It also improves your brain power and memory by enhancing the blood flow to your brain.

7. Massages the Digestive Organs:

Padahastasana helps increase the flexibility in your calves, hamstrings, and massages and tones the digestive organs efficiently.

8. Increases the Blood Circulation:

The movement of hands and feet while you perform the Padahastasana will improve the blood circulation in your body. The blood flow in the upper part of the body is enhanced as it helps release excess air from your abdomen.

9. Helps with Nasal and Throat Related Problems:

Including the hand under feet pose in your health regimen is suitable for people suffering from various nasal and throat problems. With practice, you can perform this pose with more ease.

See Also: Eka Pada Rajakapotasana Benefits

How to do Padahastasana:

Here are the simple steps you can follow to perform Padahastasana efficiently:

  • Stand erect in a mountain pose with hands on the side of your body while keeping them straight.
  • Slowly bend down while leaning the joints of the hip and exhale. Make sure not to turn from the waist joints.
  • Remember that you need to stretch the torso in the foothills and keep breathing while you bend forward.
  • Hols and tilt your hands under the feet and make sure to keep your fingers under the feet entirely.
  • Take the head and torso as much as possible while you inhale, taking the leg and torso closer.
  • Lift the torso a little, try to stretch, and don’t stop inhalation and exhalation all the while. Then try to bend forward and deeper when breathing.
  • Remain in this position for as long as you can.
  • Initially, you may not stretch much, but you can gradually increase your body’s strength and flexibility.
  • While performing this asana, keep your legs and back straight.
  • Avoid stressing your neck muscles by letting your head hang tight.
  • Inhale and slowly bring your torso upward.

How to Perform Padahastasana (Hand to Feet Pose) and Its Benefits.

Who Should not do Padahastasana?:

Although Padahastasana is beneficial, people with the following health conditions should avoid performing this pose.

  • Hypertension and heart problems.
  • Ulcers.
  • Hip injuries.
  • Abdominal hernia.
  • Sciatica.
  • Knee problems.
  • Vertigo.

Yoga is a perfect way to incorporate a workout into your daily routine. However, to reap all the benefits of performing Padahastasana, make sure to include at least a ten-minute warm-up so that you can remove the stiffness in your body. In addition, if you are a beginner, make sure you take the guidance of an experienced practitioner to avoid any severe injuries. Finally, don’t forget to let us know if you found this article helpful!

Disclaimer: The tips and suggestions mentioned in this article are for informational purposes and not a replacement for professional medical advice. It is always safe to consult a doctor or dietician before trying out anything new.

See Also: How to do Matsyasana Yoga (Fish Pose)


1. What are the preparatory poses to perform Padahastasana?

Ans: Before you start performing hand-to- feet pose or Padahastasana, the following are the preparatory poses you need to practice:

  • Paschimottanasana.
  • Janusirsasana.
  • Adho mukha svanasana.
  • Sputa padangusthasana.

2. What is the right time to perform yoga?

Ans: The right time to perform any yoga pose is during early mornings or evenings when your bowels are empty. Make sure you perform yoga in open spaces or rooms with proper ventilation.

3. Can anyone perform yoga asanas at home?

Ans: Although yoga is for people of all ages, irrespective of gender, it is best to perform yoga asanas under the guidance of a professional, especially if you are a beginner or suffering from any health conditions. To avoid any injuries, make sure to train under a professional.