The Hand-To-Foot Pose Variation

Published: 12th November 2014 05:59 AM  |   Last Updated: 12th November 2014 05:59 AM   |  A+A-


How to practise

Stand in Samasthiti, feet together and spine elongated

Inhale and stretch your hands up towards the sky

Exhale and bend forward from the hips such that upper body is parallel to the ground

Extend your calf muscles and balance your weight on both feet

Bend torso further until the palms touch the floor

Palms should lie flat on either side of feet, without bending knees

Be aware that you are stretching your thighs, the knees are pushed back and the kneecaps locked

Now look forward keeping your back straight and lift your neck

Do not strain your neck and shoulders

As you become more flexible and comfortable with this pose, push your stomach towards your thighs placing the upper body on the lower body (nose tucked between the knees)

Repeat the cycle 2-3 times and hold the pose for better benefits


Controls blood pressure and balances down the heartbeat

Soothes the brain cells, relieving mental exhaustion

Energizes the entire body relieving of physical tiredness or fatigue Alleviates back pain

Makes the spine more flexible for practicing advanced asanas

Prevents constipation and relieves stomach ache

 Massages the entire abdominal organs and tones the liver, spleen and the kidneys

Reduces abdominal and back pains during menstruation

Caution – People prone to acidity and dizziness should practise the asana with the feet slightly apart. Also, people with disc or spinal problems should not bend the body more than the 90 degree position.


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