1
Sit and Prepare
Sit on the mat with your legs together and knees bent, feet flat on the floor. Sit tall and draw your lower belly gently in.
How to do Ubhaya Padangusthasana
2
Take the Big Toes
Hook each big toe with the first two fingers and thumb of the same-side hand. Keep your chest lifted and your shoulders relaxed away from the ears.
3
Find the Balance
Inhale and lean back slightly until your feet lift and you balance just behind the sitting bones. Keep the spine long rather than rounding the lower back.
4
Straighten the Legs
Exhale, then on the next inhale slowly straighten both legs upwards, keeping them together. If the legs will not straighten, keep a soft bend in the knees.
5
Hold the V
Lift your chest, lengthen the arms and gaze softly upwards. Hold for 5 breaths, then bend the knees and lower the feet with control.
✅ Benefits
- Strengthens the core, hip flexors and back muscles
- Lengthens the hamstrings and calves
- Improves balance and body awareness
- Encourages steady, focused breathing
🌿 Wellness Support
- A way to build core strength and control
- A balance that many people find helps their concentration
⚠️ Precautions
- Stop if you feel pain in the lower back, hamstrings or hips
- Keep the knees bent, or hold a strap around the feet, if the hamstrings are tight
- Keep the lower back long; if it rounds, lower the legs a little
- Practise on a folded mat or blanket to cushion the sitting bones
🩺 Check With a Healthcare Professional First If You Have
- A recent lower back, hip or hamstring injury
- Herniated or bulging lumbar discs
- Pregnancy — avoid strong abdominal work; check with your doctor or midwife
- Recent abdominal surgery
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