Vinyala

Pose sheet

Both Big Toes Pose

Ubhaya Pādāṅguṣṭhāsanaउभयपादाङ्गुष्ठासन

Balance seated, holding both big toes, with raised legs together and chest open.

Open this pose in the 3D body

Steps

Support

Sitting bone and buttock area; feet and hands without external support.

Enter

  1. Lie on your back with your legs together and straight.
  2. Inhale, lift your legs; exhale, take them behind your head.
  3. Hold each big toe with index finger, middle finger, and thumb.
  4. Inhale and roll forward, maintaining your grip.
  5. Balance seated; straighten your arms and legs, lifting your chest.

Hold

  1. Keep your legs together and rotate your thighs slightly inward.
  2. Engage your quadriceps and press through the balls of your feet.
  3. Lift your chest without pushing your lower ribs forward.
  4. Lengthen your neck and gently draw your abdomen inward while exhaling.

Exit

  1. Inhale, release your grip, and bend your knees.
  2. Place your feet on the floor and rest seated.
Breathing
Nasal breathing, soft sound, and mobile ribs.
Gaze
Upward toward the space between your eyebrows.
Duration
At least 5 breaths.

Adapt

Adaptations

  • Seated entryFrom Dandasana, bend your knees, hold your big toes, and lift.
  • Bent kneesMaintain your grip and bend your knees, keeping your chest lifted.

Variations

  • Heel grip with chest lifted.
  • Legs apart: Merudaṇḍāsana.
  • Chin against chest.

Signals of effort

  • Seated balance without support from your feet or hands.
  • Arms and legs remain straight during the hold.
  • Hip flexion with both knees extended.
  • Inverted stage during the rolling entry.