Finger to toe stretch

Hasta pada angusthasana

  • Lie on the right side of the body with the left foot on top of the right.
  • Stretch the arms above the head and rest the left palm on top of the right.
  • Straighten the body from the fingers to the toes.
  • Keep the arms and legs straight and raise the left leg and left arm to their full extent.
  • Hold for a moment then slowly lower.
  • Practice up to 10 times on this side then up to 10 times on the left.


  • Inhale while raising the limbs.
  • Exhale while lowering.


  • The stretch in the hip.
  • The balance.
  • Synchronizing the movement with the breath.
  • Swadhisthana chakra.


  • Back conditions.
  • Sciatic.


  • Stretches the hip joints.
  • Improves posture.
  • Develops balance and coordination.


  • If it is challenging to keep the body balanced lying straight on the side, bend the bottom leg.

Practice note

  • Aim to keep the body in one straight line. Keep integrity of the spine, especially the lumbar area.