Forward Bends & Twists Paschimottana family
Hasta Pada Angusthasana
Lying hand-to-big-toe pose
From hasta, "hand", pada, "foot", angustha, "big toe".
FamilyForward Bends & Twists
LevelIntermediate (YCB Level 2)
AwarenessMuladhara or Swadhisthana chakra
Technique
- Lie on the right side, arms stretched over the head, the whole body in one straight line along the floor.
- The left palm rests on the right palm, the left foot on the right foot. This is the starting position.
- Keep arms and legs straight throughout.
- Inhale, raise the left leg and arm to their full extent and take hold of the big toe without bending the knee. If this is not possible, hold a suitable point on the leg.
- Repeat on the other side.
Awareness
Physically on the stretch in the hip and the raised leg, on the balance and on synchronising movement and breath; gradually on Muladhara or Swadhisthana chakra.
What it gives
- Makes the hip joints flexible.
- Tones the hips and thighs.
- Develops balance and coordination, making posture and gait steadier and more graceful.
Precautions
- Avoid with sciatica.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.