Urdhva Mukha Paschimottanasana ( ऊर्ध्वमुख पश्चिमोत्तानासन ) – Sadhak Anshit

Level: Intermediate

Type: Stretch, Forward-Bend, Balance, Strength

Position: Sitting

Duration: 5 Breaths

Definition

Urdhva Mukha Paschimottanasana is one of the most important and advanced asanas in the Ashtanga Primary Series Sequence with a lot of benefits.

A combination out of Paschimottanasana(Seated Forward Bend) and Ubhaya Padangusthasana(Both Big Toe Pose) which is traditionally known to open the svadhisthana(sacral) chakra.

Important to know before you practice Urdhva Mukha Paschimottanasana

This asana is a very intense leg stretching Asana, so keep the focus on basic leg stretching Asanas like Paschimottanasana & Ubhaya Padangusthasana to increase your stretch level, before you practice Urdhva Mukha paschimottanasana.

Urdhva Mukha Paschimottanasana Benefits

* Relieving lower back pain + strengthen the lower back

* Prevent a hernia

* Calm the mind + remove anxiety & stress

* Tone kidney and abdominal organs

* Stretch and lengthen the leg muscles

* Improves blood circulation

* Reduce belly fat

* Strengthen hip flexors

* Improves digestion system

* Increase your appetite

* Invigorate nervous system

* (For kids) Increasing their height

Urdhva Mukha Paschimottanasana Contraindications

* Asthma

* Back/knee/hip or ankle injuries

* Severe headache

* Diarrhea

* Pregnancy

How to do Urdhva Mukha Paschimottanasana Correctly

1.) Start this asana in a normal sitting Posture (Dandasana) and lay down on your mat.

2.) Inhale & raise your arms overhead. Exhale and straighten you’re both legs off the floor.

3.) Slowly lift your hips, bring your feet to the hands and grab your toes or soles.

4.) Inhale & make sure your back is straight.

5.) Exhale, curl in & move forward to maintain your body balance.

6.) Inhale as you found your balance – gaze upward (look upward).

7.) Exhale and bring your torso as much as possible towards your legs as in Paschimottanasana.

Make sure your legs are straight. Use the strength of your limps to balance & remain in the final position for 5 breaths.

You can either straighten your elbows or bend them.

8.) Inhale, slowly release and go back into the starting position.

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