Hands-Under-Feet Pose

Instructions

1. 1Stand with feet hip-width apart, then fold forward from the hips, releasing the upper body toward the floor.
2. 2Bend your knees generously to create enough space to slide your hands, palms up, under the soles of your feet.
3. 3Position each hand so the toes rest at the base of your fingers and the heel of the foot presses into your palm.
4. 4Begin to slowly straighten the legs as much as your hamstring flexibility allows, without rounding the back excessively.
5. 5Draw the forehead gently toward the shins, keep the weight slightly forward in the feet, and breathe deeply.
6. 6Hold for 5 to 8 breaths, then bend the knees, slide the hands free, and roll up slowly to standing.

Contraindications & precautions

• ⚠Severe hamstring or lower back injury — the deep forward fold with added wrist weight can overload injured tissue; avoid or practice with deeply bent knees only.
• ⚠Glaucoma or conditions where inversion increases intracranial pressure — the head-below-heart position raises pressure in the eyes and head; choose an upright alternative.
• ⚠Carpal tunnel syndrome or wrist inflammation — the weight of the body pressing down onto the palms can aggravate nerve compression; skip and stretch the hamstrings in a supine position instead.