Hand-Under-Foot Pose anatomy

Hand-Under-Foot Pose · Padahastasana · Tư thế gập người tay dưới bàn chân

Hand-Under-Foot Pose mainly works quadriceps, biceps brachii, brachialis; it stretches hamstrings, gastrocnemius, gluteus maximus, erector spinae.

3D anatomy model of Hand-Under-Foot Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Stand with the feet parallel, about a hand-span apart. Fold from the hip joints and slide both hands under the soles, palms up, fingertips toward the heels, toes touching the wrist creases. Inhale to lift the head and lengthen the back; exhale, bend the elbows out to the sides and use the arms to draw the torso deeper, head toward the shins, legs straight. The hamstrings and calves get a deep stretch, the biceps draw the torso down, and the backs of the wrists stretch as the wrists bend under the weight of the feet. With tight hamstrings, bend the knees just enough to get the hands under the feet with a long back.

Muscles in this pose

Working (contracting): Quadriceps, Biceps brachii, Brachialis

Stretching: Hamstrings, Gastrocnemius, Gluteus maximus, Erector spinae, Multifidus, Quadratus lumborum, Wrist extensors

Why these muscles work or stretch

Quadriceps · Working (contracting): Keeps the knees straight and helps the hamstrings release (reciprocal inhibition)
Biceps brachii · Working (contracting): Bends the elbows to draw the torso down
Hamstrings · Stretching: The main stretch
Wrist extensors · Stretching: The backs of the wrists stretch as the wrists bend under the weight of the feet

Practice cues

Toes right at the wrist creases, weight toward the balls of the feet, hips over the ankles
Bend the elbows out to the sides, shoulders away from the ears, neck relaxed
Inhale to lift the head and lengthen the back; exhale, then bend the elbows to draw the torso down from the hips

Benefits

Deeply stretches the hamstrings, calves and glutes
Lengthens the back muscles along the spine
Stretches the backs of the wrists

Cautions / contraindications

Avoid with a lumbar disc herniation or acute back pain
Use caution with high blood pressure, glaucoma or dizziness; don't stay long
Use caution with wrist pain or a hamstring injury
In pregnancy, widen the feet and fold only partway

Easier variations

Bend the knees just enough to slide the hands under the feet with a long back
Rest the hands on blocks or the shins instead of under the feet

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Standing Forward Fold Uttanasana
Wide-Legged Forward Bend Prasarita Padottanasana
Intense Side Stretch (Pyramid Pose) Parsvottanasana
Standing Split Urdhva Prasarita Eka Padasana
Happy Baby Pose Ananda Balasana
Head-to-Knee Forward Bend Janu Sirsasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)