In this asana the toe is held with the thumb. Therefore, it is called Hasta pada angusthasana.

Technique:

Stand erect on a carpet or blanket. Stretch your chest forward. The back of the head, back, buttocks and heels should remain in a straight line. Keep your knees straight and feet together. Raise the right leg. Slowly bring it parallel to the ground. Now hold the toe of the right leg either with the thumb of the right or left hand,. Keep the other hand on the waist and come to the final position. After holding on for sometime, let go of the toe and bring back the right leg relax comfortably. Do the same with the left leg. In the beginning you can do this asana taking support of the wall. After gaining balance, you can do this without the help of the wall.

Second Technique:

Stand straight. Bend the right knee and hold the toe. Then straighten the right leg gradually while still holding the toe. Hold on as long as possible.

Third Technique:

This asana also can be done while lying down. Lie on your back on a blanket or carpet. Stretch the left leg straight up. Hold the left toe with the left hand, straighten the leg. After holding on as long as possible, let go of the toe and return to position. Relax. Repeat it with the right leg. The third technique is called Prishtha bhumi-hasta pada angushthasana.

Benefits:

The Hasta pada angushthasana helps you fight tiredness and laziness. If energises a person. It makes a man alert and strong. It is very beneficial for the neck, back, waist, spine, shoulders, thights, knees and calf-muscles,. It helps cure indigestion and constipation. A displaced navel comes back to position.