Forward BendsIntermediate

Upward Facing Intense West Stretch II

Urdhva Mukha Paschimottanasana II

Upward-Facing Intense Stretch II (Urdhva Mukha Paschimottanasana II) is a supine variation that lifts the legs overhead while clasping the feet, stretching the back body without sitting balance.

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How to Perform

1
Lie supine with arms overhead and legs extended.
2
Inhale, lift straight legs toward the ceiling while interlacing fingers around the soles.
3
Press thighs toward torso as sacrum stays heavy on the mat.
4
On an exhale, draw legs beyond the head, lowering them toward the floor while chin moves toward knees.
5
Hold 5–8 breaths, then return legs to vertical and lower to the mat with control.

Benefits

Stretches hamstrings and spine without balance demands.
Massages abdominal organs and supports digestive health.
Helps prevent hernia and eases back tension by lengthening the posterior chain.

Alignment Cues

Legs stay straight with toes flexed.
Sit bones lift while sacrum stays grounded.
Neck remains neutral; chin lightly tucks.
Elbows stay soft and pointing outward.

Common Mistakes

No common mistakes listed.

Contraindications

• Cervical spine injury
• Glaucoma or high blood pressure
• Pregnancy

Recommended Props

Blanket under shouldersStrap around feetBolster under hips