Hasta Padangusthasana to Strengthen Legs

Hasta padangusthasana is an ankle stretching exercise and one of the best leg strengthening exercises. If you are wondering how to strengthen the legs, then try this yoga asana. It is advisable to learn this yoga pose from a qualified yoga instructor. Trying out yoga poses on your own or by reading instructions isn’t the best way to master this form of exercise. However, here are some steps to give you an idea about the asana.

  • For this, first you need to begin in Tadasana -  Mountain pose.

  • Next, move your left knee in the direction of the stomach. Bring the left arm towards the inner thigh and place it in such a way to form a cross over the front ankle. Then hold the outer part of the left foot. If you feel that your hamstring muscles are tight and still not flexible, then use a strap as a prop. Loop it around your left sole when you try the posture.

  • Concentrate on the standing leg and tighten the muscles of the front thigh. Then, with the outer thigh, press inwards.

  • Breathe in and put forward the left leg. Keep the knee straight, as much as you can, and steady yourself. Then bring the leg gently towards the outer side. Breathe steadily as this will help you work on your concentration as well as on your balance.

  • Hold this position for a few seconds before bringing the leg to the centre while inhaling. Place the foot on the floor as you breathe out. Repeat the same sequence of actions on the other leg.

  • This posture is known to strengthen legs.


Anatomical focus: Hasta padangusthasana focuses on the upper back.

Therapeutic applications: This yoga posture is good for people with osteoporosis.

Health benefits: Some of the benefits of this posture are –

  • It improves a sense of balance in the person.

  • The yoga asana is known to stretch the back of the legs.

  • This yoga asana is good for strengthening the ankles and the legs.


Caution: If you have a low back injury or ankle injuries, then it is advisable to refrain from doing this yoga asana.

Tip for beginners: If you are doing this posture for the first time, then you can use the support of a chair, especially the top edge and place your foot on it. This will help you maintain the pose longer.

Uttanasana or the Sitting Forward Bend, Supta Virasana or Reclining Hero Pose and Supta Padangusthasana or Reclined Big Toe Pose are some of the preparatory postures.

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