Hands to Feet Pada Hastasana

Hands to Feet Pada Hastasana

Hands to Feet Pada Hastasana, also known as standing forward bend or Uttanasana, is a popular yoga pose that offers a multitude of physical and mental benefits. This exercise primarily targets the hamstrings, calves, and lower back muscles, while also stretching the entire posterior chain. It involves standing tall with feet hip-width apart and folding forward to touch the hands to the feet or the floor. As you hinge forward from the hips, this posture provides a deep stretch to the back of the legs, helping to improve flexibility and prevent tightness. It also encourages blood circulation to the upper body and brain, promoting relaxation and reducing stress. The gentle compression on the abdomen in this pose can aid digestion and improve gut health. Hands to Feet Pada Hastasana helps to release tension in the spine and may relieve mild back pain. It also promotes a sense of calm and tranquility, making it an excellent exercise for reducing anxiety and soothing the mind. By lengthening the spine and opening the chest, it encourages proper posture and contributes to an overall improvement in body alignment. This exercise can be modified to suit different fitness levels and flexibility. It is often incorporated into various yoga sequences and can be practiced as a standalone pose. Remember to perform it mindfully, focusing on connecting with your breath and allowing your body to gradually deepen into the stretch.


  • Stand tall with your feet hip-width apart, arms by your sides.
  • Take a deep breath in and raise your arms up overhead, lengthening your spine.
  • Exhale and hinge forward at your hips, reaching your hands towards your feet.
  • Bend your knees slightly if needed to bring your hands closer to the ground.
  • Engage your core and relax your neck and shoulders.
  • Hold this position for a few breaths, feeling a stretch along the back of your legs and spine.
  • To release, slowly inhale and lift your torso back up, keeping your spine long.
  • Exhale as you lower your arms back down by your sides.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Make sure to warm up properly before attempting the Hands to Feet Pada Hastasana to avoid any injuries.
  • Focus on your breath and maintain a steady rhythm throughout the exercise to enhance relaxation and concentration.
  • Engage your core muscles to maintain stability and control during the movement.
  • Try to lengthen your spine as much as possible while bending forward to ensure proper alignment and avoid strain on the back.
  • Don't worry if you can't touch your feet initially, use props like blocks or straps to assist you in reaching further.
  • Practice regularly to improve flexibility in your hamstrings and hips, which will eventually make the exercise easier.
  • If you experience discomfort in the knees, slightly bend them to reduce strain and protect the joints.
  • Listen to your body and go only as far as your flexibility allows without causing pain or discomfort.
  • To enhance the stretch, engage your quadriceps and draw your kneecaps up towards your thighs as you fold forward.
  • Remember to cool down and stretch after completing the exercise to aid in muscle recovery and prevent muscle tightness.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine