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Forward BendsIntermediate

Upward-Facing Intense Stretch Pose I

Urdhva Mukha Paschimottanasana I

Upward-Facing Intense Stretch I (Urdhva Mukha Paschimottanasana I) balances on the sitting bones with legs lifted and spine long, creating a dynamic V-shape.

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How to Perform

  1. 1

    Sit with knees bent and feet near hips, grasping the outer edges of both feet.

  2. 2

    Lean back slightly and lift feet off the floor, balancing on the sit bones.

  3. 3

    On an inhale, straighten legs toward the sky while keeping spine concave and chest open.

  4. 4

    Draw thighs toward torso, extending through heels and keeping shoulders relaxed.

  5. 5

    Hold for 5–8 breaths with steady gaze, then bend knees and lower feet gently.

Benefits

  • Builds core and hip flexor strength while lengthening hamstrings.
  • Improves balance, focus, and control in seated transitions.
  • Encourages spinal extension and chest opening from a grounded base.

Alignment Cues

  • Legs track hip-width with knees straight.
  • Weight balances evenly across sit bones.
  • Neck remains long as gaze stays at toes.
  • Core stays engaged to prevent sinking.

Common Mistakes

No common mistakes listed.

Contraindications

  • • Low back disc issues
  • • Hamstring strains
  • • Pregnancy

Recommended Props

Strap around feetBlanket under sit bones