Ub­haya Padan­gusthasana

Strengthen your ab­dom­i­nals as you move step by step into Ub­haya Padan­gusthasana. Ub­haya = Both · Pada = Foot · An­gusta = Big Toe · Asana = Pose Big Toe Pose

Yoga Journal - - Practice Well -

BEN­E­FITS Tones your ab­domen; ap­plies acu­pres­sure to your big toes (which re­late to head and brain health in Chi­nese re­flex­ol­ogy)


From Down Dog, ex­hale and step (or jump) for­ward to sit down. Ex­tend your legs straight out in front of you. Lie on your back, firm your legs to­gether, and point your toes. Press your arms against the floor by your sides with palms fac­ing down. Gen­tly draw in your waist on all sides.

On an in­hala­tion, keep your legs to­gether and lift them all the way over­head to the floor be­hind you. Flex your feet so that your toe tips touch the floor, with the soles of your feet fac­ing away from your back. On an ex­ha­la­tion, reach your arms over­head to hold your big toes with your sec­ond and third fin­gers and your thumbs (as you did in Supta Padan­gusthasana). Try to reach your hips high over your head, and keep your arms and legs straight. Reach up ac­tively through your low back and hips, and lengthen through your heels. On an ex­ha­la­tion, draw in all sides of your waist.

Very gen­tly, press off the balls of your feet, let­ting a smooth and con­tin­u­ous in­hale carry your body up to a bal­anced seated po­si­tion. Main­tain a firm hold on your big toes, and keep your arms and legs straight along the way.

Once bal­anced, draw your kneecaps up, and firm your thigh mus­cles, al­low­ing a slight in­ter­nal rotation of your up­per thighs. Press through the balls of your feet, re­lax your toes (spread­ing them slightly) and lift your chest. Move your spine slightly to­ward the front of your body, with­out thrust­ing your rib cage for­ward. Look up to­ward your third eye. At the end of each ex­ha­la­tion, gen­tly draw in your low belly, breath­ing freely into your chest, ribs, and the space be­tween your shoul­der blades. Re­lax your shoul­ders and draw them away from one an­other so your neck is an open gate­way for send­ing and re­ceiv­ing breath. En­joy the light­ness of the pos­ture for at least 5 breaths.

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