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Ubhaya padangusthasana

Yoga Teacher Training in Rishikesh > Blog > Yoga > Ubhaya padangusthasana

Ubhay Padangushthasana (Ek Pad)

Upward hands to feet pose (one leg)

How to do Ubhay Padangushthasana ek pad

  • Sitting in a comfortable position, bring the left leg out in front bend from the knee.
  • With both hands, grab the left foot firmly and support the hands down on the ground with the left foot in the palms.
  • Now keeping the torso in a firm position and balancing nicely on the buttocks, start lifting the left leg up while straightening the knee. Keep a strict eye on the length that is covered with the leg. Any abnormal pushy or jerky movement should be avoided while straightening the leg.
  • Once the leg is fully straight, try to straighten the torso as far as possible. The muscles in the ribs will experience a strong inner pull in this action which will allow the torso to become straight and strong.
  • Bring the leg as close to the forehead as possible while lengthening the leg from the hip.
  • This will make you feel a nice stretch all along the piriformis. Make sure you do not over pull the muscle. An awareness focused in the hip region will give you an insight about the location of piriformis and its action.
  • Stay in the position for at least 30 seconds and then slowly come out by bending the knee and releasing the leg on the floor. Repeat the same on the other side.
  • This asana can be done for 2 to 3 times easily while taking care of the swiftness in the movements. While holding the posture, in the initial stages make sure to keep the thigh from the front contracted in order to avoid any strain on the knee and over pulling the hamstrings. The awareness and control go hand in hand in the process of taking the effect to the muscles situated in the hips.

What you get?

  • This asana is therapeutically used in correcting the sciatic conditions as it stretches the piriformis and over the time helps in realigning its relationship with sciatic nerve.
  • It also gives ample stretch to the entire leg on the rear and helps improving flexibility thereby preventing any short – range movement of the knee joint.
  • The blood circulation in the entire leg is enhanced as a result of this.
  • Symmetry and alignment of the hip with sacrum can be gradually restored with the help of this posture. It is indeed a beneficial posture to preserve sacroiliac health.


Benefits – there are several benefits of Padangusthasana or the Big Toe Pose. Few of them are as follows –

  1. It strengthens especially the legs, the toes and ankles.
  2. It perfectly regulates the reproductive system with a lot of perfection.
  3. It cure ailment of the stomach.
  4. It reduces constipation.
  5. It improves digestion.
  6. It eliminates flatulence.
  7. It reduces the accumulation of fat in the abdomen and the waist.
  8. It cleanses the anus and rectum.
  9. It massages the abdominal contents, ovaries, uterus, pancreas and gall bladder.
  10. It tones the kidneys, liver and spleen.
  11. It prevents spermatorrhea.
  12. It largely promotes brahmacharya.
  13. It properly trains the nervous system.
  14. It stretches the calf and hamstring muscles.
  15. It reduces mental stress and physical strain.
  16. It improves balance of the whole body.
  17. It stretches and tones spinal muscles and nerves.
  18. It nourishes the spinal cord.
  19. It relieves varicose veins.
  20. It calms the body and mind.