Pada Hastasana

A modern standing forward bend, paired with padangusthasana in twentieth-century sequences.

• Stretches the hamstrings, calves, and lower back in a supported forward fold
• Improves flexibility in the spine through the folded position
• Encourages blood flow toward the head and upper body
• Builds a sense of grounding as the hands press under the feet
• Complements standing backbends as a natural counterpose

1. Stand with the feet hip-width apart.
2. Fold forward from the hips, bending the knees as needed.
3. Lift each foot in turn and slide the palm beneath it, fingers pointing towards the toes.
4. Inhale to lengthen the spine; exhale to fold, drawing the chest towards the thighs.
5. Keep the weight slightly forward in the feet.
6. Hold five breaths, release the hands and roll up slowly.

• Rounding forcefully from the lower back to reach the floor. Fix: bend the knees generously and hinge from the hips rather than straining the lumbar spine.
• Locking the knees hard while folding. Fix: keep a soft micro-bend in the knees, especially if the hamstrings are tight.
• Holding the breath while folded. Fix: breathe steadily, letting each exhale soften the fold slightly further.
• Yanking the torso down forcefully. Fix: let gravity and the exhale do the work gradually rather than bouncing into the stretch.

Easier: Bend the knees as much as needed and rest the fingertips on the floor or on blocks instead of tucking the hands under the feet.

Easier: Hold opposite elbows and hang rather than reaching for the feet.

Harder: Straighten the legs fully while keeping the palms flat under the feet, deepening the hamstring stretch.

Harder: Hold the fold for extended breaths, working toward bringing the forehead toward the shins.

Pada Hastasana, 'hand under foot pose,' is a forward fold that tucks the palms beneath the soles of the feet, creating a closed loop between the upper and lower body. This is traditionally described as connecting and balancing energy between the hands and feet, the body's most active extremities.

As a forward fold, the pose naturally encourages longer exhalations and an introspective, quieting quality of breath, and it is frequently used as a counterpose after backbends to restore length to the spine.

Placing the hands under the feet adds a wrist and forearm stretch to the fold and gives a firmer anchor for lengthening the spine. The knees should bend as much as necessary — the palms coming fully under the feet matters less than the pelvis being free to tip. Anyone with wrist sensitivity is better served by padangusthasana.