Padahastasana – Feet touching by hand Pose

School of Yoga explains padahastasana (feet touching by hand pose)


Padahastasana – feet touching by hand pose

Padahastasana technique :

  • Sthithi (starting) position: Stand erect with feet and knees together. Keep hands at the sides.
  • Breathe in and lift hands above head.
  • Breathing out, bend forward to touch toes without bending knees.
  • Slowly, relaxing the lower back, suck abdomen inwards and pull the torso forward so that face touches knee.
  • Hold for 3-10 counts.
  • Breathing in come back erect with hands above head.
  • Breathe out and drop hands to the sides.
  • The drishti (gaze) recommended is nasikagre (middle of the brow gaze) at final position or svadishtana chakra.

Padahastasana benefits: 

  • The action of bending forward brings suppleness to every posterior muscle in the upper and lower back and restores strength to the cartilages and muscles on the lower back.
  • The action of bending forward stretches and tones the hamstrings.
  • This exercise is a very good aerobic exercise when done rapidly.

Padahastasana contraindications:


Yogacharya Sundaram demonstrating Padahastasana in the 1920’s

  • People with back problems and circulatory disorders should not attempt this asana without first consulting a physician.
  • People with lower back problems must perform this asana only under supervision of a physician.
  • Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on Padahastasana :

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,

  • People with cardiac ailments should do this exercise slowly because of the aerobic nature of the asana.
Editor at School Of Yoga
School Of Yoga is a single point resource for all aspects of Classical Yoga practise. We try to achieve this by placing Yoga's traditional methodology in front of the reader and eliciting his or her experience. We value everyone's Yoga experience and would like you to share and enrich other practitioners so that everyone benefits.
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