The Hand to Foot yoga pose, also known as Padahastasana in Sanskrit, is a deep forward fold stretch. With the goal of touching the hands to the feet so the toes graze the wrist crests, this pose can be a rejuvenating stretch for the hamstrings and calves. With regular practice, this pose will get easier over time and can enhance physical agility as well as inner 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
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