What is Sirsha Angustha Yogasana

What is Sirsha Angustha Yogasana (Head to Toe Pose) and its Benefits?

What is Sirsha Angustha Yogasana (Head to Toe Pose) and its Benefits? The Sirsha Angushtha Yogasana or The Head to Toe Pose is a forward bending yoga pose towards a particular side. Sirsha Angushtha Yogasana or The Head to Toe Pose improves the flexibility of the back, hip joints & hamstrings while massaging abdominal organs. Sirsha Angustha Yogasana or head-to-toe pose is a posture that refines the energetic functions of the Manipura chakra, the solar plexus of the luminous body. Manipura chakra balance increases creative energy and tunes the energy system to prevent mental disturbances like anger, anxiety, stress, and depression. The Sirsha Angustha Yogasana or head-to-toe pose focuses on toning the kidneys and liver, to increase their productivity, as well as treating mild cases of back pain and compression.




“Yoga is path of flowering, Yoga is path of purification, Yoga is self realization, Yoga is joy of being yourself, Yoga is ocean of bliss.”

What is Sirsha Angustha Yogasana (Head to Toe Pose)

In English Sirsha Angustha Yogasana is called Head to toe pose. As Sirsha Angustha Yogasana is a Sanskrit word that forms from four words: ‘sirsha’, ‘angustha’,’yoga’, and ‘asana’, which means are as follows:

  • Sirsha – head or top
  • angustha – foot toe
  • yoga – unite
  • asana – pose or posture

Sirsha Angustha Yogasana is pronounced as sir-sha-an-gus-tha-yo-ga-as-ana.

Yoga practitioners refer to Shirsha Angustha Yogasana as head to foot pose. In Shirsha Angustha Yogasana, the foot is to be well placed on the crown of the head. So it is also known as Shirsha Padasana, where pada means foot. Sirsha Angustha Yogasana is a part of the Ashtanga Yoga Series. It is a complete back bending posture aimed at solving a wide variety of health problems. Sirsha Angustha Yogasana is one of the hardest backbends. During Sirsha Angustha Yogasana, most of the noticeable things that will happen, such as balance, mental focus, and most obviously, is the combination of muscular strength in the back and the spine’s deep flexibility. So, now move to the benefits of the Sirsha Angustha Yogasana are as follows:

Benefits of Sirsha Angustha Yogasana (Head to Toe Pose)

Sirsha Angustha Yogasana, or head-to-toe pose, has numerous health benefits for the physical, mental, as well as spiritual. Some of the benefits are listed below that can be obtained by regular practice of Sirsha Angustha Yogasana are as follows:

  • Stretch the Body
  • Strengthen the Body
  • Help Abdominal
  • Weight Loss
  • Improve Flexibility
  • Improve Focus
  • Open Chest
  • Boosts Appetite
  • Spiritual Benefit
  • Treat Mild Pains

Let’s move to how Sirsha Angustha Yogasana help to get the above-listed benefits:

·     Stretch the Body

By regular practice of Sirsha Angustha Yogasana stretches the hamstring, the thigh muscles, the area between the shoulder blades, as well as the lateral spine of the body.

·     Strengthen the Body

By regular practice of Sirsha Angustha Yogasana, strengthens the kidneys and liver, thereby increasing their productivity. It also enhances the strength of the legs, knees, and ankles.

·     Help Abdominal

Practicing Sirsha Angustha Yogasana can be cured constipation and abdominal problems.

·     Weight Loss

During Sirsha Angustha Yogasana, the hamstring and spinal muscles are stretched which helps eliminate fat deposits around the waistline or belly fat that promotes weight loss.

·     Improve Flexibility

By regular practice of Sirsha Angustha Yogasana improve the flexibility in the groins, spine, waist, chest, and shoulders.

·     Improve Focus

By regular practice of Sirsha Angustha Yogasana, you can improve your focus also.

·     Open Chest

Practicing Sirsha Angustha Yogasana helps in opening the chest and stretches the shoulders.




·     Boosts Appetite

Sirsha Angustha Yogasana boosts appetite by stimulating the digestive system.

·     Spiritual Benefit

Regular practice of Sirsha Angustha Yogasana activates the Manipura chakra which prevents mental disturbances like anger, anxiety, stress, and depression.

·     Treat Mild Pains

Sirsha Angustha Yogasana is also useful for treating mild cases of back pain and compression.

How To Do Sirsha Angustha Yogasana (Head to Toe Pose)

How To Do Sirsha Angustha Yogasana: To get all benefits of Sirsha Angustha Yogasana you should aware of beginner tips, preparatory poses, step-by-step procedures, follow-up poses, precaution and contradictions. So, let’s start with beginner’s tips are as follows:

Beginners Tips for Sirsha Angustha Yogasana (Head to Toe Pose)

Here are some of the beginner’s tips for Sirsha Angustha Yogasana you should know before beginning the step-by-step procedure of it are as follows:

  • Go slowly for each step while performing Sirsha Angustha Yogasana.
  • Concentrate on deep inhaling and exhaling while performing Sirsha Angustha Yogasana.
  • Touching the head to the floor won’t be possible until the hips open.
  • So, stretch as deep as possible without getting injured.
  • Do Sirsha Angustha Yogasana up to your limits.
  • Must-do preparatory poses before performing Sirsha Angustha Yogasana.
  • Feel each stretch in the body while performing Sirsha Angustha Yogasana.

Preparatory Poses for Sirsha Angustha Yogasana (Head to Toe Pose)

Some of the preparatory poses you should perform after warm-up and before performing the step-by-step procedure of Sirsha Angustha Yogasana to prepare the body and avoiding injuries are as follows:

  • Virabhadrasana II – Warrior II Pose
  • Trikonasana – Triangle Pose
  • Uttanasana – Standing Forward Bend Pose
  • Padahastasana – Hand Under Foot Pose

Steps for Sirsha Angustha Yogasana (Head to Toe Pose)

Now, move to the step-by-step procedure for Steps for Sirsha Angustha Yogasana or Head to Toe Pose are as follows:

  1. Stand straight.
  2. Keep feet apart as wide as you can.
  3. Knees should be straight and feet facing forward.
  4. Now, interlock the fingers behind the back.
  5. Now inhale, turn the right foot outward at 90 degrees.
  6. Now exhale, bend the upper body towards the right leg with arms.
  7. Keep the arms straight, fingers interlocked, the arms should be raised over the head.
  8. Bring the head down towards the right foot and try to touch the thumb of the right foot.
  9. Now, breathe Normally: Hold the position for 10 – 20 seconds. This is Sirsha Angustha Yogasana.
  10. Now Inhale, return to the upright position.
  11. Repeat the pose to the left side.

DURATION: In beginning practice at least 3 times on each side. Gradually practice up to 5-6 times on each side.

Follow-Up Poses of Sirsha Angustha Yogasana (Head to Toe Pose)

After performing the step-by-step procedure of Follow-Up Poses of Sirsha Angustha Yogasana, you must follow up these yoga asanas for avoiding injury are as follows:

  • Supta Vajrasana – Supine Thunderbolt Pose
  • Matsyasana – Fish Pose
  • Shavasana – Corpse Pose

Precautions and Contraindications for Sirsha Angustha Yogasana (Head to Toe Pose)

Some of the precautions and contraindications you should aware of before performing Sirsha Angustha Yogasana or head to toe pose are as follows:

  • Sirsha Angustha Yogasana should not be performed by people with back problems, such as slipped discs and sacral infections.
  • Persons suffering from any of the following conditions should not practice Sirsha Angustha Yogasana:
  • Heart disease.
  • High or low blood pressure.
  • Sciatic.

What is the main purpose of Sirsha Angustha Yogasana(Head to Toe Pose)?

Sirsha Angustha Yogasana or head-to-toe pose stretches the hamstring, thigh muscles, the area between the shoulder blades, and gives an overall lateral stretch to the body. It also stimulates the nervous and appetite systems, as well as removes abdominal complaints and excess weight around the waist.




What are Yoga Asanas?

A yoga asana is a specific position in which the body opens the energy channels, thereby improving the flow of energy throughout the body.

What are the methods of practicing yoga asanas?

Yoga asanas practicing can be divided into two categories are as follows:

  1. Dynamic Asanas
  2. Static Asanas

Dynamic asanas include energetic movements of the body designed to make the body flexible, speed up circulation, loosen muscles and loosen joints, release energy blocks and remove stagnant blood. Additionally, dynamic asanas tone the skin and muscles, strengthen the lungs and encourage the movement of digestive and excretory organs.

Static asanas involve less or no movement of the body. The body remains in a single position for some time. Static asanas are intended to massage the internal organs, glands, and muscles as well as to relax the nerves.

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