Hand Under Foot Pose

How to

1. Begin in Tadasana (Mountain Pose) with your feet hip-width apart and arms by your sides.
2. Inhale deeply, and as you exhale, hinge at your hips to fold forward, keeping your spine long.
3. Bend your knees slightly if needed to bring your chest closer to your thighs.
4. Slide your hands under your feet, palms facing up, with your toes touching the wrists.
5. Gently press your toes into the creases of your wrists, and allow your head to hang, releasing tension in your neck.
6. Engage your quadriceps to help lengthen the hamstrings, maintaining even weight on both feet.
7. With each inhale, find length in your spine, and with each exhale, fold deeper, maintaining a focus on your breath.
8. To exit, release your hands from under your feet, bend your knees, and slowly roll up to standing, one vertebra at a time, with your head coming up last.

Benefits

• Stretches and lengthens the hamstrings, calves, and spine, improving flexibility.
• Strengthens the wrists and forearms by using the feet to apply gentle pressure.
• Calms the mind, reducing stress and anxiety, promoting a sense of grounding.
• Improves circulation and stimulates the abdominal organs, aiding in digestion.
• Relieves tension in the neck and shoulders, promoting relaxation and easing headaches.