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Ubhaya-Padangushtasana Variation


How to practice:

  • Sit on a mat with legs stretched out with thighs, knees, ankles and feet together.
  • Keeping back and neck erect; rest on your buttock bones.
  • Pull stomach in, open chest and tilt slightly backward
  • As you inhale tighten your stomach muscles and lift your legs up
  • Keep your feet together and look up
  • Balance on your pelvis, focus your gaze on the feet
  • Breathe rhythmically and hold the pose for about 20-30 seconds
  • Repeat the cycle 3-4 times


  • Stretches and strengthens spine
  • Eases stiffness and stretches calf and hamstrings
  • Stretches arms and legs
  • Strengthens fingers & shoulders
  • Tones and strengthens chest, thigh, hips & neck
  • Improves blood circulation
  • Relieves gastro-intestinal discomfort
  • Tones and strengthens abdominal muscles and the pelvic region
  • Therapeutic for people suffering from diabetes
  • Improves the function of kidney and prostate glands
  • Sharpens the sense of balance
  • This posture boosts the flow of energy across the body

Practitioners with neck injury and tight hips must proceed very gently.

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