HOW TO: Padahastasana (Hands to Feet Pose)

Padahastasana | पादहस्तासन | Hands to Feet Pose


  • Firms and trims the waistline, hips, abdomen, bum, and thighs.
  • Increases the flexibility of the spine as well as the glutes, hamstrings, calves.
  • Improves blood circulation to the legs and brain, and strengthens the deltoid and trapezius muscles.

Tips + Tricks

  • DO NOT force it. Allow your hamstrings to open up into the pose over time
  • Remind your shoulders to stay AWAY from ears 
  • ROLL your weight forward
  • PULL your stomach in to help lengthen through the lower spine 
  • RELAX your neck & let your head feel heavy


Shake it out, bend it out.

We all have our own little dance- move in whatever way feels good to your body! I like to do a few forward bends & wake up the feet before getting into the pose.

Get Situated.

Prepare your spine & hammies by taking a moment to straighten through both areas before getting into the wrap grip. (If you can't touch your hands to the floor, you could try placing your hands on your shins or thighs)

Bend yo Knees.

*Keep your stomach in to protect through your lower back & think COMPACT grip- tighten everything together.

Wrap it Up.

Bring your 10 fingers underneath the heels & wrap your elbows behind the calves. Place your heels back to the ground. Keep your knees bent as much as you need to & as you feel ready, gently begin to straighten through your legs & spine.

Tighten it Up.

Mindfully, use your grip to PULL on your heels. Allow the back of your legs to lengthen & visualize your spine growing long. *For my bendy friends out there, get extra length in the lower spine by taking a moment to adjust. Pull your stomach in & away from the body, then, pull on your heels & bring your stomach on thighs, chest on your knees & press that pretty, sweaty face of yours on the legs below the knees. 

Sandwich it Up.

ROLL the weight forward & keep a tight grip. Relax through the neck & let your head feel heavy. Visualize the top of your head getting closer to the top of your feet. If your legs are straight, CONTRACT the thighs! When you come out, keep your spine straight & stomach in. 

Modification Tips n' Tricks

Listen to your body

If your hamstrings are saying: Hell to the No, acknowledge them & keep em' happy. ESPECIALLY if you are doing this pose in the morning- your body is waking up so best be gentle.

Make YOUR Sandwich

Bend your knees as much as you need to & KEEP them bent until it feels like a safe stretch for your body. You can keep the integrity of the grip & posture by grabbing around your knees or calves. Keep your neck relaxed & weight forward to the balls of the feet.

Have and other tips or tricks?? We'd love to hear! Comment below!