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HASTA PADA ANGUSHTHASANA
Hasta Pada Angushthasana (finger to toe stretch)
Lie on the right side with the arms stretched over the head so that the whole body is balanced in one straight line along the floor. The palm of the left hand should rest on top of the palm of the right hand. The left foot should rest on top of the right foot. This is the starting position. Keep the arms and legs straight throughout the practice. Raise the left arm and leg to a 45 degree angle above the floor. Hold the position for a short duration, maintaining balance on the side of the body. Lower the leg and arm to the starting position. Raise the left leg and arm to their full extent and, keeping them straight, take hold of the big toe without bending the knee. If this is impossible, take hold of a suitable point on the leg to give support while gently stretching the hip. This is the final position. Hold the final position for a short duration. Lower the arm and leg to the starting position. Practise a maximum of 5 times on this side.
Roll over to the other side and repeat the movement. Breathing: Inhale while raising the limbs.
Exhale while lowering. Awareness: Physical - on synchronising the movement with
the breath, on the stretch in the hip and raised leg while
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