Ubhaya Padangusthasana benefits

Ubhaya Padangusthasana benefits

Ubhaya means both and pada means foot and  Padangusthasana means big toe. This posture signifies that you have to take both big toes with both of your hands. It may took you some time to master this pose as it is little tricky . But with regular practice you can master this asana.

Ubhaya Padangusthasana benefits are numerous and it mainly tones your lower abdomen.


  • Lie down with your back straight on the ground.

  • Press your lower back while exhaling slowly. Then slowly inhale and start lifting your legs up in the air and then after lifting your legs straight In the air gradually inhale and make a plough position.

  • Try not to use your hands while doing this asana until needed to do so. Lift your legs on the strength of your abdomen.

  • Now catch each big toe with your thumb finger and forefinger. Have a firm grip of your toe. Try to keep your legs straight.

  • Ubhaya Padangusthasana benefits

  • Exhale and slowly draw your hips towards your head. While inhaling roll up to make the roll smooth .Curl your lower back with the help your abs.

  • Try to lift your back and shoulder forwards and make a V shape with your toes grabbed by your thumb and forefinger.

  • Hold this position for 5 breaths . Exhaling cross your legs and ground your hands and come to the original position.

  • Ubhaya Padangusthasana benefits

  • Strengthens your abdominals and genital organs .

  • Improves digestion and enhances digesting capabilities.

  • Reduces burning sensation while urinating.

  • Rejuvenates your spine and your back .

  • Induces flexibility in your whole body.

  • Cautions

  • Always do it with empty stomach.

  • Pregnant and people with slip disc should refrain from this exercise.

  • Be cautious and have patience while doing this asana as improper position can lead to hamstring and tailbone injuries.

  • Don’t do this asana on very soft mattress. Try to do it on a stiff mat.


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