Hips high over the anklesLegs long, knees softHands under the feetBack long, fold from the hipsPalms flat, toes at the wristsHands Under Feet Pose
Pādahastāsana
Read what the gnome says
Hands under feet! Feet hip-width apart, fold forward and slide your hands under your feet, palms up, toes on the wrists. Bend the knees as much as you need. Pull the chest toward the thighs with a long spine, shoulders away from the ears. Weight forward, neck loose. Breathe.
Works on Hamstrings · Calves · Spinal erectors
How to do it
- Stand with the feet hip-width apart and fold forward from the hips.
- Slide the hands, palms up, under the feet, toes at the wrists.
- Press the feet into the hands, lengthen the spine, let the head hang heavy and breathe.
Common mistakes
- Don’t force the hands under: bend the knees as much as needed.
- Don’t lock the knees.
- Don’t strain the neck: let it hang.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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Half Forward Fold at the WallBeginner
Half Forward Fold with BlocksBeginner
Halfway LiftBeginner
Head-to-Knee PoseBeginner
Pyramid Pose with BlocksBeginner
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