Urdhva Mukha Paschimottanasana, also known as Upward Facing Intense Stretch Yoga Pose, is a seated yoga posture that involves forward folding while extending the spine and chest upwards. The name Urdhva Mukha Paschimottanasana comes from Sanskrit where "Urdhva" means upward, "Mukha" means facing, "Paschima" means west or back of the body, and "Uttana" means intense stretch.
How To Perform Urdhva Mukha Paschimottanasana (Upward Facing Intense Stretch Yoga Pose)
Begin in a seated position with both legs extended in front of you and the spine erect.
Inhale and raise both arms overhead.
Exhale and fold forward from the hips, keeping the spine and legs straight.
Reach for the outer edges of the feet with the hands, holding onto the big toes.
Inhale and lift the chest and spine upwards, lengthening through the crown of the head.
Hold the pose for a few breaths, then release and come back up to a seated position.
Some modifications for this pose include using a strap to hold onto the feet if reaching them is difficult, and sitting on a folded blanket or cushion to elevate the hips and make the pose more accessible.
Modifications
If it is difficult to lift the torso off the ground, use a strap to hold onto the feet and gradually work towards lifting the chest.
For those with tight hamstrings, bend the knees slightly to make the posture more accessible.
If the neck is uncomfortable in the posture, support the head with a cushion or block.
Benefits
Stretches the entire back of the body, including the spine, hamstrings, and calves.
Strengthens the back muscles and improves posture.
Stimulates the abdominal organs, improving digestion and elimination.
Relieves stress and anxiety, calms the mind, and reduces fatigue.
Stimulates the Manipura chakra, helping to balance and invigorate the body.
Contraindications
Avoid practicing this posture if you have a recent or chronic back injury or inflammation.
If you have any neck or shoulder injuries, keep your head in a neutral position or use a cushion or block for support.
Avoid this posture during pregnancy or menstruation.
If you have high or low blood pressure, practice this posture with caution, or avoid it altogether.
Chakras
This posture stimulates the Manipura (solar plexus) chakra, which is associated with personal power, self-esteem, and confidence.
Doshas
This posture is particularly beneficial for balancing the Kapha dosha, as it stimulates the digestive fire and energizes the body.
Drishti
The gaze should be directed upwards towards the ceiling, towards the third eye or the sky.
History Of Urdhva Mukha Paschimottanasana (Upward Facing Intense Stretch Yoga Pose)
The origins of Urdhva Mukha Paschimottanasana are unclear, but it is a common posture in contemporary yoga practice. It is sometimes considered a variation of Paschimottanasana (Intense Stretch of the West), a seated forward bend that is mentioned in ancient texts such as the Hatha Yoga Pradipika. However, Urdhva Mukha Paschimottanasana is a more dynamic posture that combines the benefits of a forward bend with the strength-building and invigorating qualities of an upward-facing posture.
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