Padahastasana | Pāda-Hastāsana | The Hands to Feet Posture

Padahastasana formed with three names, Pāda means feet, hasta means hands and Asana means posture. Therefore, Pāda Hastāsana means keeping the palms down towards the feet.
This is also referred as Uttānāsana.


Place your blanket or your yoga mat on the surface.

Stand up and make a distance of about 2-3 inches between your legs.
Inhale slowly and raise the arms up.
Stretch up the body from the waist.
Exhale and bend forward until both palms rest on the ground.
Stretch the back, to make it straight as much as possible.
Stay in this position for 10-30 seconds and breathe normally.
Those who are suffering with stiff back should bend according to their capacity.
Now inhale, come up slowly to the upright position and stretch the arms straight above the head.
Exhale, slowly return to the starting position in the reverse order.
Relax in Samasthiti, Samasthiti is a simple standing asana, with the feet together and the body upright.


This āsana makes the spine flexible.

This āsana improves digestion.
This āsana helps in overcoming menstrual problems..
This āsana helps to clear up congestion of the spinal nerves.
Helps to improve neuro-muscular coordination, balance, endurance, alertness and concentration.


Avoid this asan in case of:

  • Cardiac disorders
  • Vertebral and disc disorders
  • Abdominal inflammation
  • Hernia
  • Ulcers
  • Glucoma
  • Myopia
  • Vertigo

Avoid this Asana in case of dizziness.