Ubhaya Padangustasana

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Information Chart

Translation	Double Toe Hold Pose
Position	Seated
Direction	Forward Bend
Style	Symmetrical
Benefits	Primary: Stretch themuscles of the back and spine Secondary: stretch the hamstrings and the back of the body
Difficulty	Intermediate/Advanced

Vinyasa Krama

Start in a seated position with your knees bent and your feet facing each other and hold on to your big toe with each hand. On th enext exhale slowly raise your toes while straightening your knees. On the next inhale, bring your feet back on the ground. Repeat for 5-8 breaths.

Preparation

Chakravakasana, Apanasana, Standing Forward Fold, Warrior 1, Wide-legged Forward Fold, Cat-Cow, Down-Dog, Bird-Dog

Counterposes

Cat-Cow, Charkavakasana, Apanasana, Down-Dog, Bird-Dog, Shavasana

Contraindications

Do not do the pose if there is an injury to the back, hips, shoulders, neck, arms or lower back

Variations

Do the pose unbound without holding the toes to make it easier. Try to do this seated on a chair to make it easier.