Forward Bends & Twists Paschimottana family
Sirsha Angusthasana
Head-to-big-toe pose
Sirsha means "head", angustha "big toe": an intermediate standing pose of traditional hatha yoga.
FamilyForward Bends & Twists
LevelIntermediate (YCB Level 2)
AwarenessManipura chakra
Technique
- Start in Parvatasana.
- Bring the right foot forward outside the right hand and stand up.
- Bring the hands behind the waist, elbows straight.
- Bend the front knee, keep the back knee straight and, exhaling, bend the body down.
- Bring the head towards the big toe and stretch the arms towards the ground.
- Keep the breath soft and hold as long as comfortable.
- Inhale and come up. Practise on the other side.
Awareness
Physically on the stretch in the legs, spine, shoulders and arms, on the balance and on the breath; gradually on Manipura chakra.
What it gives
- Stretches the hamstrings, the thighs and the area between the shoulder blades.
- Gives a lateral stretch to the body.
Precautions
- Avoid with heart conditions, high blood pressure, slipped disc or sciatica. The cautions of inverted postures apply.
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.