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Hands-to-Feet Pose

What is Hands-to-Feet Pose?

Hands-to-Feet Pose immediately follows Half Moon Pose in the Bikram Yoga sequence. This posture primarily stretches the spine, the back of the legs and the hip flexors. The pose serves as a great full-body exercise, and it can also help reduce lower back pain.

You may do Hands-to-Feet Pose in these types of classes:

How do you do Hands-to-Feet Pose?

  • Step 1

    Stand upright with your feet together and parallel. Raise your arms above your head and interlock your hands. Release your index fingers and cross your thumbs.

  • Step 2

    Begin bending your body forward, maintaining your arm positioning.

  • Step 3

    Engage your core as you continue to bend into a deep fold forward, reaching toward your feet. Use your hands to hold onto your heels from behind.

How do you modify Hands-to-Feet Pose?

  • Hands-to-Feet Pose for Prenatal

  • Hands-to-Feet Pose for Beginners

  • Advanced Hands-to-Feet Pose

What are the benefits of Hands-to-Feet Pose?

  • Flexibility

  • Full Body Stretch

  • Back Stretch

Expert opinion

The seamless movement of combining these postures together to bend the spine in all four directions keeps your breath — and the posture — flowing!.
Melissa McIntyre,The Hot Spot Yoga In London

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