> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Standing forward fold feet over hands
> Intermediate · Static · Bilateral. Flexibility
Also known as: Padahastasana, Hand to foot pose.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Stacy |
| **Video length** | 15 s |
## Technique
1. From a standing position, step the feet apart about hip width.
2. Bend at the hips and place your hands under your feet - one at a time - with the palms facing up.
3. Inhale to lift the chest and lengthen the spine.
4. Exhale and lower into the fold, taking the head down last.
5. Gaze toward the tip of the nose. Take 5 breaths.
6. Inhale and lift up halfway, lengthening the spine, exhale and bring the hands to the hips.
7. Inhale the rest of the way up to standing.
8. Exhale back to the starting position.
## Form tips
* Press down through the toes, into the hands and pull slightly against this pressure to help deepen the hip crease and create an even stretch through the Hamstrings.
* Bend the elbows outward, keeping the shoulders relaxed and allowing the head to lower toward the knees.
## Muscles
Flexibility
- Hip adductors
- Legs
- Pelvis
- Spine
## Equipment
## Appears in
## Progressions
Intermediate
## Regressions
Novice
Beginner
Beginner
Intermediate
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/standing-forward-fold-feet-over-hands-e0ur). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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