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