Hands Under Feet

Pada Hastasana

Hands Under Feet is a standing forward fold where the palms slide under the soles of the feet, toes reaching to the wrists. The grip pulls the torso deeper into the fold, intensifying the stretch through the hamstrings and calves. It is the second of the paired standing forward folds in Ashtanga.

Alignment cues

• Slide the palms under the feet, toes toward the wrists
• Bend the elbows out to draw the torso down
• Fold from the hips and let the crown release

Benefits

• Deepens the stretch of the hamstrings and calves
• Lengthens the spine
• Calms the mind

Modifications

• Bend the knees to place the hands under the feet comfortably
• Stand on a folded blanket for extra padding under the feet