Ubhaya Padangusthasana

Ubhaya Padangusthasana engages many of the same muscles as Navasana. In addition, it links the upper and lower extremities, connecting the shoulder girdle with the pelvic girdle via the torso. 

Anatomy

Ubhaya Padangusthasana engages many of the same muscles as Navasana. In addition, it links the upper and lower extremities, connecting the shoulder girdle with the pelvic girdle via the torso. Lifting the arms or bending the elbows accentuates flexing the hips and extending the knees. This creates a greater stretch of the backs of the legs, which is the focal point of this story. The grip on the big toes is an essential component, with the big toes flexing against the fingers and thumbs to create a lock. Ubhaya Padangusthasana is also a balancing pose, meaning that you can apply the principles of physics to stabilize the posture. For example, if you start to fall back, simply bend the knees to reestablish balance by lowering the center of gravity. 

BASIC JOINT POSITIONS  

• The hips flex. 
• The knees extend. 
• The ankles plantar flex. 
• The feet evert. 
• The trunk flexes. 
• The shoulders flex, adduct, and externally rotate. 
• The elbows extend. 
• The forearms supinate.