Hand to foot pose


  • Stand with the feet together and the arms beside the body.
  • Keep the back and head aligned and bend forward from the hips.
  • Bend the knees as much as required to bring the abdomen in contact with the thighs.
  • Lower the head toward the shins.
  • Take the hands as near to the floor as possible.
  • Hold the position for as long as comfortable then engage the abdominal muscles and mindfully raise the body upright.
  • Practice up to 5 times or hold the pose for up to 5 minutes.


  • Exhale while folding forward.
  • Breathe slowly and deeply in the position.
  • Inhale to release back upright.


  • The relaxation in the back and the thighs.
  • Length of the spine.
  • Synchronizing the movement with the breath.
  • Swadhisthana chakra.


  • Back conditions.
  • Sciatic.
  • Hernia.
  • Heart conditions.
  • High blood pressure.
  • Cautions for inverted postures apply.


  • Calms the mind.
  • Stretches the spine, shoulders and hamstrings.
  • Stimulates the spinal nerves.
  • Improves digestion.


  • Instead of keeping the head, neck and spine straight while folding forward, the bend can begin from the head and neck so that the body slowly rolls down, one vertebra at a time.