UBHAYA PADANGUSTHASANA

Description

UBHAYA PADANGUSTHASANA Asana group: balances, strength poses Translation of the name from Sanskrit: • ubhaya — both; • pada — foot; • angushta — big toe. 1. Setup Starting position: Dandasana. Bend the knees and take the big toes with the index and middle fingers of both hands. With an inhale lean back, balancing on the sitting bones, and lift the feet off the mat. Straighten the legs and the arms, keeping the back long. The gaze is at the toes. Breathe evenly. Hold for several breaths, then lower down. 2. Simplified and advanced variations Simplified variations: • keep the knees bent; • hold the shins instead of the toes. Advanced variations: • straighten the legs and the arms fully; • lower the legs closer to the mat while balancing. 3. Injury prevention Keep the back long and the abdomen engaged. Do not round the lower back. If balance is difficult, keep the knees bent. Warm up the hamstrings first.

Effects

• balance
• flexibility