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Dronasana (Ubhaya Padangusthasana) Steps & Benefits
Dronasana is also called Ubhaya Padangusthasana in Yoga. ‘Ubhaya’ in Sankrit means “both”, whereas ‘Padangustha’ in Sanskrit means “big toes” and the pose is named after the big toes, as the “circuit” created in the body by connecting the fingers with the toes. This asana is an example of balancing in an unusual relationship to gravity—on our buttocks. Dronasana can also be termed as one of the variations of Naukasana.
Dronasana (Ubhaya Padangusthasana) Steps
- Spread a yoga mat and lie on the back (in the supine position) on it.
- Inhale and while holding the breath, raise the legs, shoulders, head, and trunk off the ground.
- Raise till the fingers and the toes either touch each other or are very close to each other.
- The weight of the body should rest on the buttocks.
- Look towards the toes.
- This is the final position.
- Become aware of tensing of the abdominal muscles to a great extent.
- Remain in the final position as long as comfortable and without straining.
- Breathe out and return to the starting position.
- Relax in Savasana.
Droanasana (Ubhaya Padangusthasana) Benefits
- Dronasana develops great pressure and tenses the whole body particularly the abdomen. The abdomen is softened and its tightness removed.
- The excess fats from the belly are removed by the practice of this asana.
- This asana improves the core strength.
- For males, this asana can be very useful for the Prostate Gland.
- The stimulation of the abdomen in Dronasana helps improve and regulate vastly digestion, alleviating excessive gas and easing constipation.
- Dronasana or Ubhaya Padangusthasana helps to increase concentration.
Dronasana (Ubhaya Padangusthasana) Contraindications
- People suffering from a severe headache and migraine should avoid this yoga pose.
- People suffering from spinal disorders also should not practice this yoga pose.
Other asanas that lie in this category are –
