Head to toe pose

Sirsha Angustha Yogasana

  • Stand with the feet as wide apart as comfortable and keep the legs straight.
  • Turn the right foot out to the right at 90 degrees and turn the left foot in slightly.
  • Roll the right thigh outward, so that the centre of the right knee cap is in line with the centre of the right ankle.
  • Interlock the fingers behind the back, with the palms turned up.
  • Twist the torso to the right and bend the right knee over the right ankle.
  • Fold forward from the hips and bring the head down towards the inside of the right foot.
  • Straighten the arms up behind the body and allow them to fall forward.
  • Hold the position for as long as comfortable.
  • To release, realign the head, neck and spine then lower the arms onto the back, press the feet into the floor, lift the torso upright and straighten the bent knee.
  • Reverse the feet and repeat for the same duration of time to the left.
  • Practice up to 5 rounds.


  • Inhale while twisting to the side.
  • Exhale while bending the front knee and lowering the body.
  • Breath naturally while holding the pose.
  • Inhale while raising the body to the vertical position.
  • Exhale to release the arms beside the body.


  • The stretch in the legs, spine, shoulders and arms.
  • Balance.
  • Synchronizing the movement with the breath.
  • Manipura chakra.


  • Heart conditions.
  • High or low blood pressure.
  • Back conditions.
  • Sciatic.
  • Cautions for inverted postures apply.


  • Strengthens and stretches the legs, knees, and ankles.
  • Increases flexibility in the groins, spine, waist, chest and shoulders.
  • Stimulates abdominal organs.
  • Increases stamina.