Anshu Vyas discusses the Ubhaya Padangusthanasan, an intense posterior body stretch in which you hold both big toes. This is an advanced posture and requires you to balance on the strength of your gluteal muscles
STEPS
Sit on the floor with legs extended. Inhale fold the knees and hold the big toes of both feet with your index and middle finger and thumb.
Exhale and stretch the legs upwards keeping the knees straight and the thighs and calves in one straight line. Draw the knees closer to the chest while keeping the lower back concave. Hold for 15-20 seconds while breathing normal. To come out of the pose inhale and release the legs and come out of the pose in the same sequence of going into it.
TIP
You can point the heels up while pointing the toes to the face for an extra hamstring stretch. You may bend the elbows outward as shown to draw the knees closer to your face.
BENEFITS
This pose relieves backache and improves balance. It tones the thighs and calves. This pose has all the benefits of Paschimottanasan such as improving digestion and toning the abdomen.