Pada means feet and Hasta means hands. Padahastasana (The hands to feet posture) means keeping the palms down facing the feet. Padahastasana is a stretch pose that uses the strength of the body to stretch.


  • Stand straight with a gap of 2 inches between the feet.
  • Inhale slowly and raise both the arms up.
  • Stretch the body upward from the waist.
  • Exhale and slowly bend the body forward until both the palms are resting on the ground.
  • Stretch your back straight as much as possible.
  • With normal breathing maintain the final posture for 20 to 30 seconds.
  • Those who are suffering from back pain or back stiffness should bend their back according to their capacity.
  • Now inhale and slowly come up and stand in the upright position and stretch both the arms straight above the head.
  • After exhaling, slowly return to the starting position in the reverse order.

Benefits of Padahastasana

  • Regular practice of Padahastasana improves blood circulation particularly in upper sections of the body.
  • This asana is very beneficial for those who are suffering from throat and nasal related problems.
  • It helps to eliminate stress, fatigue and anxiety from the body.
  • It helps to increase the flexibility of the spine.
  • This asana helps to improve the balance, flexibility and posture of the body.
  • Regular practice of this asana improves digestion and prevents constipation.
  • Regular practice of this asana helps to tone up the digestive organs and ensures well-functioning of the liver and spleen.
  • This asana is very beneficial for those people who are suffering from abdominal bloating, gastric problems, constipation, and indigestion.
  • This asana helps to remove the belly fat and strengthens the stomach muscles.
  • It is a good practice for increasing height of children.
  • This asana is very effective for the stretching of the thigh muscles.
  • It helps to increase the strength of the calf muscles and thigh muscles.
  • Regular practice of this asana energizes the body.
  • This asana is very beneficial for menstruation related problems.
  • Regular practice of this asana is very helpful and beneficial for women as it helps to cure menstruation related problems.


  • Avoid this practice in case of hypertension and Cardiac disorders.
  • People should avoid doing this asana in case of lower back injury and spinal injury.
  • People should avoid doing this asana in case of chronic injuries such as hip injury, knee problems, abdominal surgery, hernia, ulcer, sciatica pain etc.
  • In case of vertigo, glaucoma and myopia, one should avoid doing this asana.
  • It is very important that a person does not put too much stress or pressure on thighs, knees, calf muscles while doing this asana.
  • Too much pressure on any of the body parts can cause harm so it’s better to immediately stop doing this asana if one experiences any sort of abnormal or unusual stretch in any of the body parts while doing it.

Visit popular yoga institute websites Morarji Desai National Institute of Yoga MDNIY and Patanjali Yogpeeth.