Padahastasana (Hand to Foot Pose)-Alignment, Benefits and Cautions

May 1, 2018

Padahastasana (Hand to Foot Pose)-Alignment, Benefits and Cautions


Padahastasana is also known as Hand to Foot Pose. It is practised during the Surya Namaskar or Sun Salutation. Padahastasana massages and tones the digestive organs while increasing flexibility in your calves and hamstrings.


  1. Stand with the spine erect, feet together and hands besides the body
  2. Relax your body
  3. Distribute the weight of the body evenly on both feet
  4. Slowly bend forward
  5. While bending forward, imagine that the body has no bones or muscles
  6. Do not strain or force the bidy
  7. Place the fingers underneath the toes or catch your ankles
  8. Relax the back of your neck
  9. Maintain your legs and knees active, they should remain straight
  10. Take a few deep breaths



  • Massages the digestive organs
  • Alleviates flatulence, constipation and indigestion
  • Spinal nerves are stimulated and toned
  • Increases vitality
  • Improves the metabolism
  • Improves concentration
  • Helps with nasal and throat disases


This asana should not be practised by people suffering from serious back complaints, sciatica, heart disease, high blood pressureor abdominal hernia.


To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program.