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Yoga Poses Guide
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Hand to Foot

Pada Hastasana

PAH-dah hah-STAH-sah-nah
Hand to Foot
Pose categories
Primary body parts engaged
Muscle Groups
Stretches wrists and backs of legs
Stimulates abdominal organs
Revitalizes the mind

How to perform hand to foot

  1. Stand with your feet hip distance wide and parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down.
  2. Lift your toes and tuck your palms underneath your feet all the way up to your wrists. Press your toes into the heels of your hands.
  3. Lift your sit bones toward the sky and let your head hang.
  4. Hold the pose and take slow, deep breaths.
  5. Release your hands. Lengthen your spine with an inhale and rise to standing.
Alignment cues
  • Relax neck
  • Bend knees as needed
  • Tuck hands under feet up to wrists
  • Press toes into heels of hands
  • Lift sit bones toward sky
Modification: Bend your knees.
Avoid this pose if you have high blood pressure.
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More yoga poses to discover

Hand To Foot (Pada Hastasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and inversions and standing categories. This asana targets hamstrings and wrists, and also involves calves, lower back, neck & upper traps, shoulders and spine muscles. Hand to foot stimulates abdominal organs; stretches wrists and backs of legs and also revitalizes the mind. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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