How to Do Padahastasana Pose | Hand to Foot Pose

We absolutely love a good forward fold, and Padahastasana (or Hand to Foot Pose) is such a beautiful way to find some release. It’s a standing pose that invites you to turn inward, giving your hamstrings a lovely stretch while letting your spine decompress. Whether you’ve been sitting at a desk all day or you just need a moment to breathe, this pose is like a big, warm hug for your nervous system.

The best part about this practice is that it meets you exactly where you are today. Some days your hands might reach your feet, and other days they might rest on your shins or a pair of blocks—and that is perfectly okay! There’s no “perfect” version of this pose; it’s all about how it feels in your unique body.

In this guide, we’ll walk you through how to feel into this fold safely and share why it’s such a magic addition to your daily movement.

How To Do Padahastasana (Hand to Foot Pose)

Find your foundation
Start by standing tall in Mountain Pose (Tadasana) with your feet about hip-width apart. Take a big, beautiful breath in and feel your feet grounding down into the earth beneath you.

Fold with heart
As you exhale, gently engage your belly and begin to fold forward from your hips, keeping your spine long. Think about leading with your heart rather than rounding your back straight away.

Soft knees, heavy hands
Let your arms hang heavy and bring your hands towards your feet. If your hamstrings feel a bit tight, please feel free to bend your knees as much as you need—using blocks here is also a wonderful way to bring the floor to you!

Release the head
Allow the crown of your head to hang towards the floor, letting go of any lingering tension in your neck and shoulders. If you’re practising this as a Yin Yoga style hold, you might stay here for a minute or two, simply breathing into the back of the legs.

Breathe and surrender
If it feels good, you can slowly start to straighten your legs a little more, but always listen to your body’s cues. Stay here for a few deep breaths, imagining any stress just rolling off your back and onto the mat.

Rise up slowly
To come up, put a little bend in your knees, tuck your chin, and slowly roll up one vertebra at a time. Take your time to arrive back in Mountain Pose, noticing the new space you’ve created.

The Benefits of Padahastasana (and Yoga in General)

On a physical level, Padahastasana is a gorgeous way to lengthen the entire back of your body. It gives your hamstrings, calves, and lower back a deep, delicious stretch while helping to build a little extra strength in your core. Because of the gentle compression in the belly, it’s also fantastic for supporting your digestive system and helping everything move along smoothly.

Beyond the physical, this pose is a powerful tool for your nervous system. By bringing your head below your heart, you’re encouraging a sense of deep calm and helping to quiet a busy mind. It’s like a natural reset button for stress and anxiety. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a moment of stillness in a busy world and learning to breathe through the tension until you find your own inner sense of peace.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Ardha Uttanasana Pose | Halfway Lift Pose
• How to Do Parivrtta Prasarita Padottanasana Pose | Revolved Wide Legged Standing Forward Bend
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla