Hands to Floor Fold
Uttanasana
About This Pose
Hands to Floor Fold represents the accessible expression of Uttanasana where the palms rest flat on the ground beside the feet. This version requires sufficient hamstring flexibility to maintain straight or nearly straight legs while grounding the hands. For many practitioners, this becomes an aspirational goal that guides their flexibility practice. The grounded hands provide stability and allow for a deeper release in the pose. When the palms can rest comfortably on the floor, it indicates well-developed hamstring flexibility and healthy posterior chain length. This pose serves as both a destination and a journey, with bent-knee versions being equally valid as practitioners develop flexibility.
Step-by-Step Instructions
- 1
Stand with feet hip-width apart or together
- 2
Exhale and fold forward from the hips
- 3
Reach hands toward the floor beside the feet
- 4
Place palms flat on the floor if accessible
- 5
Keep knees straight if hamstrings allow
- 6
If needed, bend knees to reach the floor
- 7
Let the head hang naturally
- 8
Ground evenly through hands and feet
- 9
Hold for 5-10 breaths
- 10
Rise slowly
Alignment Cues
- Palms flat beside or in front of feet
- Weight balanced between hands and feet
- Spine releases naturally
- Head and neck relax completely
- Hips stack over ankles
- Knees straight or softly bent
- Fingers spread for stability
Benefits
- Deeply stretches hamstrings and calves
- Provides grounding through hand contact
- Demonstrates and builds flexibility
- Calms the nervous system
- Releases tension in the back
- Creates stability in the fold
- Decompresses the spine
- Promotes humility and surrender
Modifications
- Bend knees to reach the floor
- Use blocks under hands
- Place hands on shins or thighs
- Practice with feet wider apart
Variations
- Walk hands behind heels
- Slide hands under feet (Gorilla Pose)
- Place hands around ankles
- Add a gentle twist
Cautions & Contraindications
Cautions
- Don't sacrifice spine health for hand placement
- Bend knees if hands don't comfortably reach
- Progress gradually over time
- Keep weight balanced between hands and feet
- Don't bounce to reach the floor
Avoid this pose if you have:
- Acute hamstring injuries
- Low blood pressure
- Back injuries
- Glaucoma
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
