"Consciousness is characterized by a special relationship to the object. This relationship exceeds the bounds of knowledge that is received and followed" - Patanjali’s Yoga Sutra 1.49

Hasta pada angushthasana or finger to toe stretch focusses on all the muscles of your legs and hips. It is an easy and excellent asana for strengthening the pelvic area, which is especially beneficial for girls. 

The name hasta pada angushthasana explains the pose perfectly. The word hasta means hand, pada means foot and angustha means toe. In this pose, you lie on your side and raise your leg and arm to touch your toes.

Read on to know the right way to practice hasta pada angushthasana along with the benefits of this asana.

  1. Hasta pada angushthasana (finger to toe stretch) steps: Correct way to do hasta pada angushthasana
  2. Hasta pada angushthasana (finger to toe stretch) benefits
  3. Easy modifications for hasta pada angushthasana (finger to toe stretch)
  4. Precautions to take while doing hasta pada angushthasana (finger to toe stretch)

Here is how you can practice hasta pada angushthasana:

  • Lie down on your left side on a yoga mat.
  • Stretch your arms straight above your head, palms facing each other, so your whole body is in a straight line.
  • Make sure your right leg is right on top of the left leg. This is your base position.
  • Now, while inhaling, gently raise your right arm and leg and try to hold your big toe with your right hand without bending your elbow or knee. 
  • Hold this position for 10 minutes.
  • With an exhalation, come back to the base position.
  • Turn onto your right side and repeat with the other leg. 
  • You can do 5-10 repetitions on each side.
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Hasta pada angushthasana has the following benefits:

  • It improves posture.
  • This asana strengthens your spine and legs.
  • It improves the flexibility of your hip joint.
  • It helps burn fat from your thighs and hips.
  • This asana tones your hips and legs.

If you can't hold your big toe, you can just hold your leg wherever you comfortably can with a little stretch of the hips. Try to move lower on the leg as you go. 

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Here are certain things you should keep in mind if you are planning to do this hasta pada angushthasana:

  • Do not do this asana if you have sciatica.
  • Spondylitis patients or those with spine, hip or back issues should not practice hasta pada angushthasana.
  • If you have a knee problem, talk to a yoga teacher to know how to safely do this asana 
  • Avoid practising hasta pada angushthasana if you have a back or leg injury.
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