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Ubhaya Padangusthasana: Anmut bis in die großen Zehen

Ubhaya Padangusthasana: Grace to the big toes

by Nick on Jun 06 2019
Could any pose be more graceful than Ubhaya Padangusthasana? In a suspended position, the yogi holds only the bound toes of his outstretched legs and elegantly balances his body. Externally and internally, the pose is a balance that emphasizes equilibrium and harmony. Discovering and maintaining balance is something we need not only in yoga practice, but also in our daily lives, both at home and at work. Here you can learn more about this beautiful asana, which even beginners can attempt with some relaxation. Why not give it a try? Ubhaya Padangusthasana Grace to the big toes Sanskrit name gives us valuable clues In yoga, asanas often have names that describe what a pose looks like. This is also the case with this asana. "Ubhaya" means "both," "pada" is the "foot," "angustha" means "toe" or "finger," and "asana," as you probably already know, is the word for "exercise" or "pose" in yoga. Ubhaya Padangusthasana is the pose in which the feet on the same side are bound with the fingers. In English, this asana is also called "Double Big Toe Pose." Requirements for the Asana As you can easily see, balance is a key prerequisite for Ubhaya Padangusthasana. You can also achieve balance for this pose by simply grounding yourself on your buttocks and squatting your legs. Don't tie your toes, but simply place your hands loosely on your lower legs. As you roll back to your mat in this position to regain balance, gently massage your back. You can also try rolling with your toes tied but your legs bent. For Ubhaya Padangusthasana, you also need abdominal strength, which you can continually develop through various exercises. Flexibility in the back and inner thighs is important for extending your legs. Gentle stretching exercises are recommended here. Triangle Pose is particularly well-suited for this. Trying Ubhaya Padangusthasana for the first time Sit on your mat. Stretch yourself upright so that the crown of your head can reach its highest. At the same time, ground yourself. Now bend your legs so that your knees are bent. Grab your big toes. Gently lift your feet off the floor. Important: Make sure your core is stable. Engage your stomach and lower back, and keep your hips stable. Once you've found your balance, slowly extend your legs so that you're floating in the air with straight legs. Continue breathing evenly. If you haven't yet reached the necessary stretch, that's okay. This pose is also beneficial if your legs are still slightly bent. Discover the benefits of Ubhaya Padangusthasana The strength from your core makes the pose possible. You'll already feel the strengthening of your core muscles, your stomach and back, when you first assume the asana. This strengthening stabilizes the spine and can improve posture. The often shortened muscles of the back of the thighs are sustainably stretched. The shoulders and upper back also receive a gentle stretch. Ubhaya Padangusthasana is well-suited to activating the energies in your body and awakening you. Therefore, this pose is also a great way to start an energetic day. The Muladhara and Svadisthana chakras are stimulated by this exercise. The balance this asana provides will accompany you throughout the day and fill you with self-confidence. Incidentally, Ubhaya Padangusthasana is also a great pose for meditation for advanced practitioners. After stretching, countermovement in the form of a gently rounded spine is often a nice way to balance things out. To do this, lie on your back and simply bring your knees to your chest and gently rock back and forth. Image © dimol / 123rf.com