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What is ubhaya padangusthasana |benefits of ubhaya padangusthasana


What is Ubhaya padangusthasana

Ubhaya Padangusthasana is a seated balancing posture. Ubhaya padangusthasna is a Sanskrit name and the English name of this posture is:

Meaning of this posture


Ubhaya = Ubhaya means both.

Pada = Pada is foot.

Angustha = Angustha is big toe.

Asana= Asana is Posture.


Ubhaya means both and Pada is Foot, Angustha is a Big toe. In this posture, you hold both the big toes with both your hands. You enter this pose from halasana( also called plough pose in English ) with a roll.


The rolling is possible when you practice this posture consistently and by building the core strength.


This posture is also possible only when we focus as this demands balancing on sitting bones.


How to do Ubhaya padangusthasana:


1. You can first start with seated dandasana which is to sit on the floor keeping both your legs outstretched.

2. Slowly lie down flat on the mat and face up.

3. As you lie down slowly lift both legs up to 90 degrees and then using the strength of your abdomen send you legs behind head ( This posture is called halasana or plough pose)

4. Hold both the big toes of both legs with both your hands using the middle finger, forefinger and thumb. ( Hold the big toes firmly )


5. Now exhale and raise your trunk up from the floor to balance your body on sitting bones.


6. Stay in this posture for 5 breaths or 20 seconds.


7. Slowly release the toes and come back to seated dandasana.


Preparatory poses:


1. Navasana

2. Halasana

3. Paschimottanasana.


Benefits of Ubhaya padangisthasana:


1. Improves the core strength.

2. Helps to increase the concentration.

3. Tones the leg muscles.

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