Gorilla Pose (Padahastasana)

Gorilla Pose is a deep standing forward fold where the hands are slid palms-up beneath the feet, creating traction through the wrists and a profound release in the hamstrings and lower back. It is especially useful mid-practice when the body needs grounding and decompression of the spine. From a standing position, hinge at the hips, slide both hands under the soles of the feet, and gently bend the elbows outward to deepen the fold.

Cues

• Soften the knees slightly to allow your palms to slide fully under your feet before working toward straighter legs.
• Let the crown of your head hang heavy toward the floor to release tension along the entire spine.
• Press your feet down into your hands and your hands up into your feet to create a gentle, opposing traction.
• Breathe slowly into the back body, expanding the lower ribs with each inhale.