7 Excellent Benefits of Padahastasana ( Hand Under Foot Pose) and how to do it?

Padahastasana (पादहस्तासन) means ‘Hand under foot pose’ or ‘Hand to foot pose’ or ‘Hand to foot forward bend pose’. This asana is known by these names.

Padahastasana, Hand-to-foot-forward-bend-pose

Table of Contents

  1. Meaning of Padahastasana.
  2. How to do it?
  3. Variations
  4. Beginner’s Tips
  5. Duration
  6. Consciousness
  7. Benefits of Padahastasana
  8. Precautions and Contra-indications
  9. Preparatory Poses
  10. Follow-up Poses
  11. Counterposes


Padahastasana (पादहस्तासन) means ‘Hand under foot pose’ or ‘Hand to foot pose’ or ‘Hand to foot forward bend pose’. This asana is known by these names.

Here, ‘Pada’ means ‘leg’, ‘Hasta’ means ‘hand’, and ‘asana’ means ‘Pose’. Hence, it is called ‘Hand to foot pose’.

How to do Padahastasana?

Step#1 Stand straight, keeping the legs; shoulder-width apart. Let your knee caps lifted to create the sensation.

Step#2 Now, inhale slowly, and raise your hands up. Fingers should point towards the ceiling. Let the arms touch the ear.

Step#3 Now, Exhale and bend forward from hip joints. Let your hands, head, and torso go together.

Step#4 Let your nose touch the knees and then put your fingers underneath the toes.

Step#5 Remain in this posture for a few breaths.

Step#6 Now, take out the fingers from underneath the toes, and place your hands on your waist and return to the standing position while inhaling.

Step#7 Repeat the above steps again after taking rest for a few breaths in a standing position.

Below is the video of Padahastasana (Hand to Foot Pose) or (Hand Under Foot Pose):


Following are the few variations of this pose:


Dynamic Forward Bending

In this variation, you’ve to stand straight with the feet together, arms beside the body. Make sure the arms are facing backwards. Inhale: Raise your arms above the head and keep them straight.

Lean backward slightly and then with exhalation go all the way forward but bend from hip joints. Try to touch the forehead to the knees and let your hands rest on either side of the feet.

Hold the position for a few seconds and then come back to the initial position following the steps in reverse order.


In the second variation, you can hold the elbows behind the legs, keeping the remaining steps same.


In the third variation, repeat the above steps but hold the big toes with your index finger, middle finger, and the thumb. Let your eyes gaze at the big toe only.

Beginner’s Tips

1) For a Beginner, it would be difficult to place the finger underneath the feet. In that case, continue going to that position where you can reach easily.

As you practice, you’ll find that you’re reaching more towards the feet and ultimately you’ll be able to place your hands under your feet.

2) Use Yoga Strap in case you’re not able to place fingers underneath your feet.

This is how you can progress in doing Padahastasana.


You can hold the posture for 30 seconds initially. As you practice, you can hold the posture upto 5 minutes for general benefits.

Or Practice this asana for up to 5 rounds.


Let your awareness be in relaxation of back muscles or on your breath. Or meditate on Swadhisthana Chakra (Sacral Chakra).

Benefits of Padahastasana

1) Hair Loss

This asana is very good for hair loss as it would allow the blood to flow to the head region. This energies the hair follicles and hence prevents hair loss.

2) Weight loss

Burn your excessive fat accumulated across your abdomen by practicing this asana. Helping in weight loss is another benefit for which the people do varieties of things.

3) Flexibilty

Flexibility is what people want to become the master of yoga. It helps you to open your hamstrings, calf muscles, thighs, etc. which is very much necessary to perform various kinds of other asanas.

4) Stimulates thyroid gland

As it involves forward bending, therefore it helps to reach the blood to the thyroid gland region. Hence, helps in increasing metabolism rate.

5) Heart

This Pose will slow down the heart rate by taking the blood to upward body. This reduces the pressure on heart and thereby increases its efficiency. Besides, it reduces the level of stress.

6) Menopause

At the time of premenopause and during menopause, women may have the signs of irritation, mood wings, cravings, and anger. For this, we recommend women to perform this asana.

7) General Problems

If you’re suffering from digestion problems, headaches, eyesight problems, ear problems, etc. Then this asana is a boon for you.

8) Improves Focus

One of the significant benefit of this asana is that you’ll have impressive concentration, improved focus, good memory, etc. This asana allows your head to come below the heart, which is good for blood to reach your brain parts without excessive effort by heart.

9) Massages Abdomen

This asana massages and tones the digestive organs, alleviates flatulence, constipation, and indigestion.

10) Spinal Nerves

With this asana, you can stimulate and tone the spinal nerves.

11) Throat diseases

It helps with nasal and throat diseases by increasing the oxygenated blood to them.

12) Vitality

As this asana involves inverting the trunk, therefore this would help in increasing vitality.

Precautions and Contra-indications of Padahastasana

  • People suffering from hypertension should not perform this pose.
  • If there is any kind of injury on hips, legs, etc. Do not perform this asana as it will increase the problem.
  • A big ‘No’ to the pregnant women as it will lead to complications.
  • People with high blood pressure do not perform this asana.
  • Cardiac problems
  • Slipped disc
  • Sciatica
  • Injury in Spine

Preparatory Poses of Padahastasana

  • Tadasana (Mountain Pose)
  • Urdhva Hastasana (Upward Salute)
  • Uttanasana (Powerful stretch pose)
  • Utkatasana (Chair Pose)
  • Adho Mukha Svanasana (Downward Facing Dog)

Follow-up Poses of Padahastasana

  • Upavistha konasana (Wide-legged forward seated pose).
  • Prasarita Padottanasana (Wide-legged forward standing Pose)
  • Paschimottanasana (Seated Forward Bend Pose)
  • Ardha Uttanasana (Standing Half forward bend Pose)
  • Uttanasana (Powerful Stretch Pose)

Counterposes of Padahastasana

We can treat the following as the counterposes:

  • Urdhva mukha svanasana (Upward Facing Dog Pose)
  • Chakrasana (Wheel Pose)
  • Bhujangasana (Cobra Pose)

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