How to Do Ubhaya Padangusthasana With a Strap in Ashtanga Yoga
Ubhaya Padangusthasana, or Both Big Toe Pose, tones abdominal muscles, stretches hamstrings, and warms up the spine for other yoga poses.It can be a somewhat challenging pose for beginners, especially those with limited flexibility. Using an aid such as a strap, belt, or exercise band will help you accomplish the pose without compromising correct form.
Other People Are Reading
Instructions
-
-
1
Begin in Dandasana, which is a seated pose. Stretch your legs out in front of you, feet together.
-
2
Bend your knees and bring them in toward your chest until you can grab your toes. Loop your strap around your feet.
-
-
3
Holding the strap, straighten your legs in the air, balancing on your seat bones.
-
4
Hold the pose for five deep, cleansing breaths.
-
5
Transition to your next pose, or to exit the pose simply bend the knees to the chest again and then extend them out to return to Dandasana.
-
6
When you first begin to practice this pose, you may find it difficult to keep your balance. Brace yourself with yoga blocks as needed until you gain control.
-
7
As your flexibility increases you can tighten your hold on the strap. Once the strap is no longer needed you can begin to bend your elbows, drawing your legs closer to the body until you can bring them all the way against the chest into a pose called Urdhva Mukha Paschimottanasana.
-
1
Tips & Warnings
Remember to keep breathing throughout your pose. Movements where you are still or lengthening out the body are for inhaling, and movements where you are contracting the body or relaxing into a stretch are for exhaling.
Resources
- Photo Credit http://www.hongkongyoga.com/e_posture.html
