Ashtanga - Ubhaya Padangustasana

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UBHAYA PADANGUSTASANA

EXHALE. Lie on your back. Bring the legs straight over your head. Grab the big toes with the middle, index fingers, and thumbs together, as in A, or instead bend the knees, as in B.
INHALE. Roll up and balance on the seat bones, holding the toes, as in A1, or bend knees, as in B1.STAY HERE FOR 5 LONG DEEP BREATHS

EXHALE. Lower the legs down.

COMMENTS

The Bhandas and a powerful breath are the two main helps assisting you rolling up. Open the chest to contra rest the weight of the legs. No Vinyasa between Asanas.

Ubhaya Padangustasana

Ashtanga Yoga Table of Contents

What is Ashtanga Yoga?
Pattabhi Jois
The Eight Limbs
Ashtanga yoga mantra
Ujjayi Breath
Locks / Bhandas
Drishti / Gaze
Vinyasa
Surya Namaskara / Sun Salutation
- Surya Namaskara A / Sun Salutation A (5 times)
- Surya Namaskara B / Sun Salutation B (5 times)
Standing poses
Primary Series
- Dandasana
- Paschimottanasana A
- Paschimottanasana B
- Paschimottanasana C
- Purvottanasana
- Ardha Baddha Padma Paschimottanasana
- Trianga Mukhaikapada paschimottanasana
- Janu Sirsasana A
- Janu Sirsasana B
- Janu Sirsasana C
- Marichyasana A
- Marichyasana B
- Marichyasana C
- Marichyasana D
- Navasana (5 times)
- Bhujapidasana
- Kurmasana
- Supta Kurmasana
- Garbha Pindasana
- Kukktasana
- Baddha Konasana A
- Baddha Konasana B
- Upavishta Konasana A
- Upavishta Konasana B
- Supta Konasana
- Supta Padangusthasana A
- Supta Padangusthasana B
- Supta Padangusthasana C
- Ubhaya Padangusthasana
- Urdhva Mukha Paschimottanasana
- Setu Bandhasana
Intermediate Series
Finishing Series
- Urdha Dhanurasana (3 times)
- Paschimottanasana
- Sarvangasana
- Halasana
- Karpidasana
- Urdhva Padmasana
- Pindasana
- Matsyasana
- Uttana Padasana
- Sirsasana A
- Sirsasana B
- Baddha Padmasana
- Padmasana
- Tolasana
- Savasana
Poster To Go

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