Hasta Pada angusta asana (Hand to Big Toe Pose)

The Sanskrit word hasta means hand, pada means foot, and angusta means big toe therefore this is called the hand-foot big toe pose. Hasta pada angusta asana or the hand to big toe pose.

This yoga pose requires good balance and really works the small muscles in the ankles and feet. Practice some simple ankle rotations after coming out of this pose if you feel the strain. This asana/posture can be performed either in a standing or sitting position.

How to do this Asana / Posture?

1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level, and head straight. Place the hands, palms down, flat on top of the thighs.
2. Spread the legs as far apart as possible without bending the knees.
3. Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
4. Stretch both arms straight out in front of you, then keeping the back straight turn slowly at the waist toward the right aligning the arms with the right leg.
5. Inhale slowly while raising the arms over the head and arching the back.
6. Exhale and slowly while bending forward bringing the chest down to the right thigh. Clasp the big toe of the right foot with the first finger of both hands. Hold this position for the duration of the exhaled breath.
7. Inhale slowly through the nostril releasing the posture while sitting up straight.
8. Straighten the left leg and return to the seated position described in step 2 then repeat the posture, this time-bending the right leg.

The benefits of the hasta-pada-angusta-asana are similar to those of the ugra-asana i.e. spinal stretch, abdominal toning, gastrointestinal stimulation.  Repeat this posture two to three times on each leg side.

Hand to big toe pose benefits:

1. Keeps the hips and hamstrings flexible.
2. Strengthens the legs, ankles, and core muscles. 
3. Improves concentration and focus. 
4. Improves balance and stability.

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