Gaze aheadChest lifted, back longBalance on the sit bonesHold the toesLegs liftedBoth Big Toes Pose
Ubhaya Pādāṅguṣṭhāsana
Read what the gnome says
Both Big Toes Pose! Sit, hold both big toes, and lift the legs into a V shape, chest open. Spine long, legs as straight as is comfortable. Bend the knees if the back rounds. Breathe, keep the balance, wobbly-but-proud gnome.
Works on Abdominals · Hip flexors · Hamstrings
How to do it
- Sit with the knees bent and take hold of both big toes.
- Lean back a little and lift the feet off the floor.
- Straighten the legs as far as the spine allows, lift the chest and hold.
Common mistakes
- Don’t round the back: bend the knees instead.
- Don’t hold the breath.
- Don’t pull on the toes.
Benefits
- Strengthens the abdominals and deep core.
- Supports the lower back and posture.
- Makes other poses feel steadier.
Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.
Not medical advice. Ease off if anything feels sharp or wrong.
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Forearm Side PlankIntermediate
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Half BoatIntermediate
One-Legged PlankIntermediate
Side-Reclining Leg LiftIntermediate
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