Ubhaya Padangusthasana (Both Big Toe Pose)

Ubhaya Padangusthasana, also known as Both Big Toe Pose, is a yoga posture that involves lying on the back and lifting the legs to hold onto the big toes. The name "ubhaya" means "both" or "two," "pada" means "foot," and "angustha" means "big toe." This posture is often practiced in the beginning stages of yoga practice to improve flexibility in the hamstrings and hips.

How To Perform Ubhaya Padangusthasana (Both Big Toe Pose)

1. Lie on your back with your legs extended.

2. Exhale and bend your knees, bringing your thighs toward your chest.

3. Take hold of the big toes with your index and middle fingers and press the pads of your fingers into the big toes.

4. On an exhale, straighten your legs up toward the ceiling, keeping your arms extended and your elbows bent.

5. Begin to extend your legs out as far as you can, keeping them straight and your toes flexed toward your face.

6. Hold the pose for several deep breaths, then release the toes and slowly lower your legs back down to the ground.

Modifications

• Use a yoga strap or towel looped around the arches of the feet if you can't reach your toes

• Place a folded blanket or bolster under your head or hips for support

Benefits

• Stretches the hamstrings and calves

• Strengthens the thighs and abdominal muscles

• Stimulates the digestive system and improves circulation

• Calms the mind and reduces stress and anxiety

Contraindications

• Avoid this pose if you have any injuries or pain in the lower back, neck, or hips

• Avoid if you have high blood pressure or glaucoma

• Avoid during pregnancy after the first trimester

Chakras

• This posture stimulates and balances the Root (Muladhara) and Sacral (Svadhisthana) chakras.

Doshas

• This posture helps balance the Vata and Kapha doshas.

Drishti

• Look at the toes or direct the gaze to the Third Eye (Ajna Chakra)

History Of Ubhaya Padangusthasana (Both Big Toe Pose)

There is no specific historical information available on the origin of Ubhaya Padangusthasana (Both Big Toe Pose). However, it is a commonly practiced asana in modern yoga and is typically included in many yoga sequences and styles.