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.

Breathing

• 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.

Awareness

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

Contraindications

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

Benefits

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