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Yoga Styles & Poses


The hand to foot yoga pose, also known as Padahastasana, is a rejuvenating stretch that embodies harmony between mind and body. In this pose, one stands with feet hip-width apart, then folds forward from the hips, aiming to touch the hands to the feet. It offers a deep stretch to the hamstrings and calves, promoting flexibility and suppleness in the legs. As the spine elongates and the head draws closer to the knees, this pose also calms the mind, relieving stress and tension. With regular practice, the hand to foot pose not only enhances physical agility but also fosters a sense of inner balance and tranquility.

How do you do Hand to Foot Pose?

Step 1.

Hinge at the hips to forward fold. Bend your knees as much as needed in order to slide the backs of your hands down to the mat.

Step 2.

Slide and spread your palms underneath the balls of your feet so that your toes graze your wrist creases. Shift your weight forward out of your heels.

Step 3.

On an inhale, lift your chest and lengthen your spine.

Step 4.

On an exhale, bend the elbows and pull your belly closer to thighs, nose closer to shins.

Step 5.

Keep your head and neck relaxed as the crown of your head descends towards the floor.

Benefits of Hand to Foot pose

Lengthens the spine, glutes, and hamstrings
Strengthens hip flexors
Can help decompress the low back
Ease headaches and lowers blood pressure

Variations of Hand to Foot pose

Elbows bend to sides or straight back
Keep knees bent the entire time
Flip hands so that the palms face the ground (vs the feet), wrist creases forward

Other Yoga Poses to Try

  • The Downward Dog yoga pose, known as “Adho Mukha Svanasana” in Sanskrit, has a rich history rooted in ancient yoga traditions. The pose finds its origins in the practice of Hatha Yoga, a branch that focuses on physical postures to

  • The 4-Limbed Staff yoga pose tones the arms, strengthens the core, increases upper body strength, and prepares the body for arm balances and inversions.

  • The forward fold yoga pose, also known as Uttanasana, is a fundamental posture that embodies a gentle surrender and deep release within the practice.


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