Asana · Learn with a teacher
Ubhaya Padangusthasana
Both big toes pose
Both big toes pose. Rolling up from the back to balance on the sitting bones, holding both big toes.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- ubhaya = both, pada = foot, angustha = big toe, asana = seat or posture
- Family
- Seated balance
- Level
- Advanced
- Gaze
- Upward
Take care
The roll passes over the neck and shoulders. Learn this with a teacher, and avoid it with neck injury.
Learn this with a teacher
This page is for reading. The practice itself should be learned in person from someone who teaches it, so there are no practice controls here.
Find a teacherHow it is done
- 1
Breathe out
Lie down, roll the legs overhead and take hold of both big toes.
- 2
Breathe in
Roll up to balance on the sitting bones, legs straight and lifted.
- 3
Breathe freely
Lift the chest and look up. Stay for five breaths.
Holding it
Five breaths.
Making it easier
Bend the knees, or practise Navasana instead.
What the tradition says it does
- Builds balance
- Strengthens the back and abdomen
Variations
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review