Sirsha Angustha Yogasana – Head To Toe Pose In Yoga

Sirsha Angustha Yogasana (head to toe pose) is a part of the Forward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on introversion and counteracting the extroversion and dynamic opening up of bending backwards. It is associated with chest compression and exhalation, which induces relaxation.

How to do Sirsha Angustha Yogasana – Head To Toe Pose In Yoga

• Stand upright with the feet about two shoulder widths apart.
• Interlock the fingers behind the back with the palms up. Keep the arms straight.
• This is the starting position.
• Twist the trunk to the right and turn the right foot slightly out to the side.
• Bend forward at the waist, stretching the arms up as high as possible.
• Bring the head down to the inside of the right foot.
• Bend the right knee slightly to assume this position.
• As the head comes closer to the foot, relax the shoulders, keep the arms straight and allow them to fall forward. Hold the position for as long as is comfortable.
• To avoid overbalancing when raising the body, first raise the head, straighten the neck and spine and lower the arms on to the back. Straighten the leg a little, but keep the knee bent and only straighten it once the torso is upright, then re-centre the body.
• Repeat on the other side.
• This completes one round.
• Practise a maximum of 5 rounds.

Breathing pattern while doing Sirsha Angustha Yogasana – Head To Toe Pose In Yoga

• Inhale while in the starting position and while twisting.
• Exhale while bending.
• Retain the breath out while holding the position or breathe normally if holding the stretch for some time. Inhale while raising the trunk and re-centering the body.

Sequence of doing Sirsha Angustha Yogasana – Head To Toe Pose In Yoga

• This asana may be preceded by padahastasana and should be followed by a backward bending asana such as supta vajrasana or matsyasana.

Precautions while doing Sirsha Angustha Yogasana – Head To Toe Pose In Yoga

• This asana should not be practised by people suffering from heart disease, high blood pressure, back conditions such as slipped disc or sciatica.
•  Cautions for inverted postures apply.

Benefits of doing Sirsha Angustha Yogasana – Head To Toe Pose In Yoga

• This asana stretches the hamstring, the thigh muscles, the area between the shoulder blades, and provides a lateral stretch to the body. 
• It stimulates the nervous system and the appetite, and helps to remove abdominal complaints. It reduces excess weight around the waist.