7 Excellent Benefits of Padahastasana (Hand Under Foot Pose)

What is Padahastasana?

While any physical activity benefits the body, natural and mindful practices like yoga can offer even deeper advantages. Yoga, rooted in ancient wisdom, provides a gentle yet effective way to improve overall health, flexibility, and mental well-being. Padahastasana, also known as the Hand Under Foot Pose, is one such posture that helps stretch and strengthen the spine, legs, and hamstrings, while promoting calmness and relaxation. By practicing this asana regularly, you can enhance your body’s flexibility, support digestion, and bring balance to both mind and body, all without the strain of intense workouts.

Performing Padahastasana: Step-by-Step

Padahastasana,(पादहस्तासन) or Hand Under Foot Pose, is a forward fold where the hands rest under the feet. Padahastasana benefits both the body and mind, enhancing physical flexibility and mental tranquillity. Follow these steps to perform Padahastasana:

1. Stand upright on a yoga mat with feet hip-distance apart.
2. Exhale and fold forward at the hips, keeping your back straight.
3. Reach down with your hands and slide your fingers under your feet.
4. Rest your palms under your feet, lift your head, lengthen your spine, and look forward.
5. Exhale and bend forward, bringing your chest towards your thighs.
6. Hold this position for 5-6 relaxed breaths.

Benefits of Padahastasana (Hand to Foot Pose Benefits)

Let’s discuss some major Padahastasana benefits, including improved flexibility, enhanced digestion, and stress relief.

1. Amplifies Flexibility: Padahastasana enhances flexibility by engaging tight muscles in the thighs and lower back. It is an excellent way to increase flexibility and relieve muscle strain safely.
2. Stimulates the Glands: This pose stimulates the pineal and adrenal glands, which are crucial for hormonal balance, mood enhancement, and overall well-being.
3. Unleashes Creativity: Padahastasana activates the sacral chakra, which governs creativity, relationships, and intimacy. By stimulating this energy center, the pose enhances creative energies.
4. Removes Tamas: This pose reduces tamas, the quality of inertia and heaviness, and helps to uplift mood and energy levels. It provides relief from physical and mental exhaustion by slowing the heartbeat.
5. Harmonises Vata: According to Ayurveda, Hand Under Foot Pose balances the Vata dosha, which can alleviate issues like constipation, dehydration, and anxiety and boost digestion.
6. Stretches the Wrists: By placing the palms under the feet, Hand Under Foot Pose stretches the wrists, alleviating irritation and injury while promoting a firm grip.
7. Exists in Union: This pose aligns the lower and higher self, promoting harmony between the body, mind, and spirit.

Padahastasana: Precautions for Safe Practice

• Avoid this pose if you have severe back problems, spinal disorders, or high blood pressure.
• It is advisable to master the standing forward fold pose (Uttanasana) before attempting padahastasana pose.

Beginner’s Tip

Keep the knees bent and slide the palms under the feet, with toes touching the wrists. Gradually straighten the legs as much as possible by lifting the hamstrings and hips.

Variations of Padahastasana

• If placing hands under the feet is challenging, try positioning them behind the ankles.
• You can also hold the elbows behind your legs for additional support.

Also Read: 7 Incredible Health Benefits of Eka Pada Pranamasana

Conclusion

Padahastasana, or Hand Under Foot Pose, is a simple yet highly effective yoga posture that offers multiple physical and mental benefits. Regular practice of this asana helps stretch the spine, hamstrings, and shoulders, improving overall flexibility and posture. It also stimulates digestion, reduces stress, and promotes mental calmness, making it an excellent choice for anyone seeking holistic wellness. Beyond physical benefits, Padahast asana encourages mindfulness, body awareness, and a deeper connection between the mind and body, which are essential elements of a balanced lifestyle.

It is important to practice this pose mindfully and with proper guidance to maximize its benefits and avoid any strain or injury. Performing Padahastasana consistently, even for a few minutes daily, can gradually improve your strength, flexibility, and inner calm.

At Rishikul Yogshala, these techniques are taught in detail during the 200 Hour Yoga Teacher Training in India. Students not only learn the correct alignment and variations of Padahast asana but also understand its therapeutic benefits and the ancient principles behind the practice. Joining this program helps students experience the full transformative power of yoga and equips them to guide others safely and confidently.

FAQ

Q1. What is Padahastasana?
Ans. Padahastasana, or Hand Under Foot Pose, is a forward-bending yoga posture where the hands are placed under the feet. It stretches the spine, hamstrings, and shoulders while calming the mind.

Q2. How do you do Padahastasana?
Ans. Stand straight, inhale deeply, and bend forward from the hips. Place your hands under your feet, keeping your legs straight but comfortable. Exhale slowly and relax in the pose while focusing on your breath.

Q3. What are the benefits of Padahastasana?
Ans. Padahast asana improves flexibility, strengthens the spine and legs, stimulates digestion, relieves stress, and promotes mental relaxation and calmness.

Q4. How does one feel after performing Padahastasana?
Ans. After practicing Padahast asana, most people feel stretched, relaxed, and mentally refreshed. It helps release tension from the back and shoulders and encourages a sense of inner calm.

Q5. How can I achieve Padahastasana if I’m a beginner?
Ans. Beginners can start by slightly bending the knees and gradually working towards straight legs. Using blocks or props for support is also helpful. Regular practice improves flexibility over time.

Last Updated On: 15-12-2025