🧘
About this Practice
Hand-to-Foot Pose — a deeper variation of Uttanasana where the hands are placed beneath the feet. The added weight of the hands pressing into the feet provides a unique feedback that deepens the spinal decompression and hamstring release.
How to Practise
- 1
Stand in Tadasana. Exhale and fold forward deeply.
- 2
Slide the hands beneath the feet, palms up, toes touching the wrists.
- 3
Bend the knees enough to accomplish this.
- 4
Then gently straighten the legs, letting the weight of the torso deepen the fold.
- 5
Hold 5–10 breaths.
Benefits
- ✓Deep spinal decompression
- ✓Intense hamstring stretch
- ✓Stimulates abdominal organs
- ✓Promotes spinal growth
- ✓Improves circulation to head
Health Goals Addressed
⚠️ Cautions & Contraindications
Sciatica. Hamstring injury. Severe back problems.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.