Yoga is the only way in which regular practice can make the body healthy and mind calm. Today we are going to tell you about one such Yogasana Padahastasana. Regular practice of this asana makes you strong and healthy.

Padhastasana’s name is made up of a combination of the three words Pad, Hast, and asana. The first word is “Pad” which means “foot”, the second-word “hast” which means “hand” and the third-word “asana” which means “yoga posture or position”. The English name of Padahastasana yoga is Gorilla pose and hand under foot pose. This asana is also one of the postures of standing posture. Standing in this posture is tilted forward in which touches the feet with both hands. It is considered to be a very good posture for those who are in the early stages of yoga or asana.

Padahastasana yoga is one of the 12 basic rugs of hatha yoga. This asana is also used in the practice of Suryanamaskar. This is the third posture of the Surya Namaskar sequence.

Before doing Padahastasana yoga, you should do some asanas, which will make it easier for you to do this asana –

Preparatory Poses associated with Padahastasana (Hand Under Foot Pose)

Let us now know in detail the way of doing Paadahastasana Yoga and its benefits.

Steps To Do Padahastasana (Hand Under Foot Pose)

Hand Under Foot Pose requires a sufficient amount of flexibility within the back, abdomen, and legs, which is why it has become the easiest yoga pose for beginners.

  • To do Padahastasana yoga, you should stand on it by laying a yoga mat on the floor. You can also stand in Tadasana to do this.
  • You have to keep your body in line. Holding your feet together and your hands with your thighs. Look at the front.
  • Now while leaving your breath outward, bend the body from here at the waist, leaning forward while performing the Kumbh Kriya with Moolbandha Oriyaanband.
  • Keep in mind that keep your torso i.e. your upper part and knees straight, just turn from the waist here.
  • Try to touch both your hands from the ground. Start touching your head with your knees with the help of holding your respective hand with the foot.
  • Allow your head to hang in an independent position and not create any splashes on your neck.
  • Keep breathing in this posture. Stay in this position for 30-40 seconds according to your capacity.
  • To get back to the initial position, take your breath in. Slowly rise up and then stand up straight.
  • And then separate your legs from each other and start relaxing.

Benefits of Padahastasana (Hand Under Foot Pose)

There are many benefits of doing Padahastasana Yoga and helps us in keeping us healthy.

  • Padahastasana yoga helps in improving balance and flexibility. It helps in the circulation of whole body blood, especially in the upper body part.
  • Nowadays people feel an excessive amount of stress, fatigue, and anxiety. So they are in dire need to start Padahastasana Yoga because regular practice of it provides great relief in tension and it helps in making the body energetic. It reduces peace of mind and provides peace of mind. It reduces stress and provides peace of mind.
  • By practicing this asana, the waist is thin and the chest is wide.
  • This asana can be a very good option for increasing your height. This yoga gives a good stretch to your thigh muscles.
  • Continuing Hand Under Foot Poset provides benefits in other stomach related problems like indigestion, muscle weakness, flatulence, etc.
  • This asana not only tones your arms but also gives strength and shape to your biceps and triceps.
  • This asana removes unnecessary fat from the body and makes the body lighter.
  • If you do this regularly, you will find that your double chin will start disappearing within a few days.
  • It is the best yoga asana for weight loss and obesity.

A Word of Caution

  • Pregnant women must consult a doctor before performing this asana.
  • This is a simple posture that anyone can do. However, if you ever get hurt in the neck or shoulder, be careful while doing this asana.
  • Do not take this asana if you have carpal tunnel syndrome.
  • If you have any difficulty in breathing, then do this asana under the supervision of a trainer or yoga teacher. Patients with high blood pressure and heart diseases should not do this.


Jan 11, 2022
Core Yoga Poses: A Yoga Sequence For A Strong And Stable Core

There are individual core yoga poses you can practice strengthening your core muscles that build a strong and stable center![...]

Jan 06, 2022
How To Heal A Tight IT Band- Yoga For Iliotibial Band Syndrome

Yoga For IT Band, Do you have pain on the outside of your knee? This may be due to iliotibial[...]

Jan 04, 2022
Heart Opening Yoga Poses To Activate the Heart Chakra

Long working hours at the desk and leaning on the keyboard makes the spine rounder for the employees. It is[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional