Padahastasana: Hand Under Foot Pose

meta hand under foot 1024x576

Padahastasana (PAHD-ah-hahs-TAHS-ah-nah) stretches the hamstrings and spine while compressing the hands and wrists. As a forward fold, padahastasana also relaxes the neck and shoulders to calm the mind and nervous system.

Philosophy + Origin

By bringing opposites together — upper and lower body, hands and feet, padahastasana is said to unite higher states of awareness and lower states of consciousness, bringing balance to body and mind. Likewise, practicing padahastasana unites the external nature and internal spirit.

ADJUSTMENTS/MODIFICATIONS:

  • Bend your knees in order to place your hands under your feet, then straighten your legs.
  • If legs are straight, avoid locking the knees.

STEP-BY-STEP:

  1. Begin standing at the top of your mat. Exhale to fold forward from the hips. Keeping length in the front of your torso, bring your hands to the floor. Bend your knees as much as needed.
  2. Turn your hands palm face up and slide them under the soles of your feet so that the toes are at the wrist joint. Shift the weight of your feet front and back so that you find the appropriate amount for your hands and wrists.
  3. Once you have secured your hands with your feet, option to draw your elbows out to the sides and forward. Keep the back of your neck long.
  4. Stay for up to eight breaths before releasing your hands from beneath your feet and slowly return to standing.

PREPARATORY POSES:

SEQUENTIAL POSES:

COUNTER POSES:

  • Chair pose | Utkatasana
  • Cow pose |Bitilasana
  • Mountain pose | Tadasana

SANSKRIT:

  • Pada = Foot
  • Hasta = Hand
  • Asana = Pose

PHYSICAL BENEFITS:

  • Stretches hamstrings, back body, and wrists.
  • Encourages relaxation of the neck and shoulders.

ENERGETIC BENEFITS:

  • Thought to balance tamasic energy.
  • Thought to balance vata dosha.
Apple icon iOS logo
Roku logo
Apple Tv icon logo
Chromecast circle icon logo
Android icon logo
Amazon fire TV logo


Side Lunge Pose

skandasana stephschwartz

ADJUSTMENTS    |     BENEFITS    |     PREP POSES    |     SANSKRIT    |     STEPS

Side lunge is an aesthetically beautiful pose and a wonderful release for the legs and low back. This pose is sometimes referred to as skandasana.

Philosophy + Origin

Side lunge pose can be a wonderful way to begin to understand the concept of a “moving prayer,” especially when you allow the body to flow freely from one side to the other. While malas (prayer beads) are used in many spiritual practices as a way to help keep the mind engaged, repetitive physical movement can have the same effect. Whether you practice a flowing version of side lunge pose, or use the posture as part of a salutation, give your body and mind enough time to find rhythm and ease so that you can enjoy the benefits of a physical embodiment of prayer and meditation.

Read Article

More In Focus

Our unique blend of yoga, meditation, personal transformation, and alternative healing content is designed for those seeking to not just enhance their physical, spiritual, and intellectual capabilities, but to fuse them in the knowledge that the whole is always greater than the sum of its parts.


Use the same account and membership for TV, desktop, and all mobile devices. Plus you can download videos to your device to watch offline later.

Desktop, laptop, tablet, phone devices with Gaia content on screens

Discover what Gaia has to offer.

Testing message will be here