Hands to Feet Pada Hastasana
Description
Hands to feet pose or Pada Hastasana is a yoga forward fold with the hands tucked under the feet. The deep fold stretches the hamstrings, calves, and lower back.
Muscle Group
Equipment Required
Hands to Feet Pada Hastasana Instructions
- Stand tall with feet hip width apart.
- Inhale and reach the arms up overhead.
- Exhale and hinge forward at the hips with a flat back.
- Lower the torso toward the legs as far as comfortable.
- Place the hands palms up under the soles of the feet.
- The toes should rest on the inside of the wrists.
- Pull gently with the arms to deepen the forward fold.
- Hold the pose breathing steadily then release.
Hands to Feet Pada Hastasana Form & Visual
Hands to Feet Pada Hastasana Benefits
- Deeply stretches the hamstrings and calves.
- Opens the lower back and spine.
- Improves shoulder and arm flexibility.
- Calms the nervous system through the inversion.
- No equipment needed.
- Excellent counter to long sitting.
Hands to Feet Pada Hastasana Muscles Worked
- Hamstrings
- Erector spinae
- Calves
- Latissimus dorsi
Hands to Feet Pada Hastasana Variations & Alternatives
- Forward Fold
- Standing Toe Touch
- Wide Legged Forward Fold
- Ragdoll Pose
