(Gorilla Pose or Hand Under Foot Pose)


  • Stand on the mat with feet hip-width apart.
  • Raise arms overhead and bend forward at hips.

  • Stretch hands and fix fingers and palms firmly under toes and the balls of feet into the complete Padahastasana.

  • Be sure that knees are not bending.

  • Keep breathing and maintain position for 30 seconds to 1 minute.

Beginners Tip

  • As a beginner, if one can’t fix fingers under toes, loop a yoga strap around the middle of each arch for a handhold or bend in knees.

Releasing Procedure

  • Bring hands back to hips.
  • Rotate at the hip joints and stand on the floor.

Benefits of Padahastasana

  • Strengthens and make flexible the thighs and knees, hip and spine.
  • Calms the mind and Reduces stress, anxiety, depression, and fatigue.

  • Stimulates the kidneys, liver, spleen, Improves digestion

  • Useful in high blood pressure, asthma, headaches, insomnia, infertility, osteoporosis, hair fall, and sinusitis

  • It stimulates digestive and the reproductive.

Preparatory Poses

  • Supta Padangusthasana
  • Adho Mukha Svanasana

  • Uttanasana

  • Pashchimottanasana

Follow-up Poses

  • Utkatasana
  • Trikonasana