Stretch, strengthen, and balance in Double Big Toe Pose…
Double Big Toe Pose (Ubhaya Padangusthasana) – also called Double Toe Hold, Balancing Stick Pose, or Both Big Toes Pose – is a beginner-to-intermediate-level seated yoga pose that strengthens the back, quadraceps, and core, while stretching the hamstrings, arms, and shoulders. It also helps to improve balance and is thought to improve focus and relieve stress. This pose is most commonly found in the Ashtanga Primary series.
Similar in appearance to Boat Pose, this pose differs in that, instead of balancing with the legs in the air and arms extended, the legs are lifted higher so the student can grasp the toes. This adds some stability to the pose, while also increasing the stretch to the hamstrings.
If you are unable to completely straighten the legs in this pose without your lower back rounding, you may keep the knees slightly bent.
Those with knee or lower back injuries, hernia, or high blood pressure, or who are pregnant, should skip this one.
How to Do Double Big Toe Pose:
- Begin sitting with the knees bent and feet flat on the floor.
- Inhale and lift the legs, balancing on the sit bones.
- Grasp the big toes with the first three fingers and extend the legs straight and upward, finding balance on the buttocks without rounding the spine.
- Breathe slowly and deeply for 3-5 breaths while holding the pose.
- Exhale and release one leg at a time, then sit with the legs crossed and spine erect for several breaths before moving on.
