Hands to feet pose increases the flexibility of the spine, the sciatic nerves and of most of the tendons and ligaments of the legs and strengthens the biceps of thighs and calves. It also greatly improves blood circulation in the legs and to the brain and strengthens the rectus abdominus, gluteus maximus, oblique, deltoid, and trapezius muscles.

  • As a beginner if you are not able to get your hands under your feet with your elbows behind your calf muscles don’t worry. Just grab wherever you can to make sure you can rest your belly on your thighs and eventually with practice you will be able to do this.
  • Don’t forget to use your bicep muscles as much as possible when you pull on your heel which will help to tone your arm muscles.
  • When you start pushing your knees back to stretch your hamstrings listen to your body so that you don’t overstretch. You should feel a good stretching sensation but nothing that you should feel alarmed about.