- Category
- Seated
- Level
- intermediate
- Hold
- 5–8 breaths
- Type
- Asana
- Breath
- Steady, even breathing while balancing
Both-Big-Toes Pose
Ubhaya Padangusthasana — "both big toes posture"
Balance on your sitting bones holding both big toes, legs straight and chest lifted into a V. It's Boat Pose with a grip — the balance point behind the sitting bones matters more than how straight the legs are.
Step by step
- 1Sit with your knees bent and take hold of your big toes with your first two fingers and thumbs.
- 2Lean back until you balance just behind your sitting bones.
- 3Keeping the grip, slowly straighten both legs upward into a V.
- 4Lift and broaden your chest; draw your shoulder blades down.
- 5Gaze at your toes and balance, breathing steadily.
- 6Bend your knees and lower your feet with control.
Benefits
- ✓ Strengthens the core and hip flexors
- ✓ Stretches the hamstrings in a balanced, symmetrical shape
- ✓ Refines balance on the sitting bones
- ✓ Trains a lifted chest and open shoulders under effort
Make it yours
- · Loop a strap around both feet and hold an end in each hand.
- · Keep the knees bent, shins parallel to the floor.
- · Practice against a wall, letting the heels rest lightly on it.
Take care
- Keep the knees bent or hold behind the thighs if your lower back rounds or complains.
- Use a strap rather than straining to reach the toes.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Practiced in
Props that help here
- Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
- 8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one
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