Hand-Foot-Big Toe Pose (Hasta-pada-angusta-asana)
The Sanskrit word “hasta” means hand, “pada” means foot, and “angusta” means big toe therefore this asana is known as the hand-foot-big toe pose.
Benefits of the Hand-Foot-Big Toe Pose (Hasta-pada-angusta-asana):
The hasta-pada-angusta-asana benefits in spinal stretch, abdominal toning, gastro-intestinal stimulation.
How to perform the Hand-Foot-Big Toe Pose (Hasta-pada-angusta-asana):
- Sit on the floor with your legs together extended straight out in front. Keep your back and head straight, shoulders leveled. Place your hands flat on top of the thighs, palms down.
- Without bending your knees spread the legs as far apart as possible.
- 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 and keep the left knee on the floor.
- 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.
- Breath-in slowly while raising the arms over the head and arching the back.
- 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.
- Breath-in slowly through the nostrils releasing the posture while sitting up straight.
- Straighten the left leg and return to the seated position described in step 2 then repeat the posture, this time bending the right leg.
Durations/Repetitions of the Hand-Foot-Big Toe Pose (Hasta-pada-angusta-asana):
Repeat this asana twice or thrice on each leg.
Difficulty Level and Advancement of the Hand-Foot-Big Toe Pose (Hasta-pada-angusta-asana):
Hasta-pada-angusta-asana is a difficulty level 3 asana recommended for beginners.