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Also known as: Both Big Toe Pose, Ubhaya Padangusthasana.

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Technique

  1. From a seated position with legs extended in front, lay down on your back.
  2. Take the legs up and over.
  3. Keep the feet together and grab the big toes.
  4. Inhale roll up with straight legs.
  5. Catch the balance on the sit bones with straight arms.
  6. Take the head back, looking up.

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Form tips

  • When rolling up, pull the big toes to slow down the movement
  • To balance, use opposite actions of pulling the big toes and push the feet back

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Muscles

Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Neck
  • Spine

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Trunkflexion
Kneeextension
Hipflexion
Neckflexion
trains stretches

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Regressions

e0ua

Supine pike fold

Novice
e0xe

Butt balancing pike fold

Intermediate
w01v

Bent-legs transition Double Toe Hold

Advanced
w01t

Straddle roll-back to Pancake

Elite
e192

Half Upward Facing Intense Stretch Pose

Advanced
e18t

Embryo in the Womb Pose wrapping the legs

Intermediate
e18s

Embryo in the Womb Pose

Intermediate
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