Padahastasana

Hand-Under-Foot Pose · పాదహస్తాసనం

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Intermediate Forward bends · ముందుకు వంగే ఆసనాలు

⏱ Hold / repeat: 15–30 seconds · 👧 not for children · 👵 seniors: choose an easier version

How to do it

Stand with feet hip-width apart.
Fold forward from the hips.
Bend the knees as needed and slide the palms under the feet.
Relax the neck; breathe, then release the hands and come up slowly.

🌬️ Breathing: Exhale into the fold.

✅ Benefits

Deep hamstring and back stretch

❌ Common mistakes

Forcing straight legs

⚠️ Avoid it, or take care, if

Back injury
High blood pressure or glaucoma

🪑 Easier versions

Uttanasana with bent knees

Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.

More Forward bends

Uttanasana Paschimottanasana Janu Sirsasana Shashankasana Balasana

Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.