Both Big Toe Pose


Kiana Ng Yoga

Ubhaya Padangusthasana

This pose is commonly seen in the Ashtanga series. It involves core balance and open hamstrings!

Alignment Principles

  • Start in Plow pose position with arms extended overhead with fingers around big toes
  • Using momentum and a push off your toes, exhale to rock yourself up into the pose
  • Inhale to lengthen the spine and draw the shoulders back
  • Exhale to settle into your drishti gaze


Prep. Poses:

  • Navasana (Boat Pose)
  • Padangusthasana (Hand to Toe Pose)
  • Paschimottanasana (Seated Forward Fold)



  • Use a strap around the feet if not yet open enough to hook big toes
  • Start in Navasana with bent knees, spine long, and then work at extending the legs with control
  • Rock up from Plow pose to bent-kneed position first (instead of going right into straight legs). Pulling the heels to the seat with help shift the weight up
  • Take it a step further with Urdhva Mukha Paschimottanasana!

Pin It on Pinterest

Share This