Padahastasana (Hand to Foot Pose)

Starting Position

  1. Stand with your spine erect, feet together, and hands beside your body. Relax your body.
  2. Distribute your body weight evenly on both feet.
  3. This is the starting position.


  1. Slowly bend forward, beginning by bringing your head down and chin towards your chest.
  2. Continue bending by lowering the upper trunk, allowing your shoulders to relax forward and your arms to hang loosely.
  3. Bend the middle part of your trunk and finally the lower part.
  4. While bending, remember there are no bones or joints in the abdomen; it’s flexible. Place your fingers underneath your toes or bring your palms to the floor beside your feet. If this isn’t possible, bring your fingertips as close to the floor as you can.
  5. Relax the back of your neck. Your body will be bent forward with your knees straight, and your forehead will be close to or touching your knees.
  6. Hold the position while relaxing your entire back.
  7. Slowly return to the starting position, reversing the order.
  8. This completes one round.
  9. Relax in the upright position before starting the next round.


  •  Inhale in the starting position.
  • Exhale while bending forward.
  • Breathe slowly and deeply while in the final position.
  • Inhale while returning to the starting position.


  • Practice up to 5 rounds, gradually increasing the time held and decreasing the number of rounds.
  • Alternatively, you can hold the pose for 3 to 5 minutes in one round.


  • Physical awareness on the movement, relaxation of back muscles, or your breath.
  • Spiritual awareness on swadhisthana chakra (sacral center).


  • This asana can be practiced before or after backward bending asanas and as a preliminary pose for other forward bending poses to enhance flexibility.


  • Avoid this asana if you have serious back issues, sciatica, heart disease, high blood pressure, or abdominal hernia. Cautions for inverted postures also apply.


  • Massages and tones digestive organs, relieving flatulence, constipation, and indigestion.
  • Stimulates and tones spinal nerves.
  • Inversion of the trunk can boost vitality, improve metabolism, concentration, and help with nasal and throat conditions.
  • The dynamic form of padahastasana can aid in weight management.
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