Yoga Chikitsa · Primary · Seated Sequence
Ubhaya Padangusthasana
Both big toes pose
What it is
Ubhaya Padangusthasana, both big toes pose, is a seated balance.
What it looks like
Lying on the back, you swing the legs overhead and hold both big toes, then roll up to balance on the sitting bones with the legs lifted and straight. It is held for five breaths.
Why it is practised
It builds balance and asks the centre of the body to stay engaged. It also asks for timing: the roll up works best when the movement and the inhale happen together. It is a short pose, but it brings attention to the centre of the body and to how the breath supports balance. Like the poses around it, it improves with regular practice rather than force.
What to pay attention to
Roll up with control rather than momentum. Keep the chest lifted. Bending the knees is a simple way to find the balance.
Who it suits
Most practitioners, with bent knees as needed.
Next in the sequence: Urdhva Mukha Paschimottanasana.
Holding both big toes, the legs lift and the balance is on the sit bones.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.