Half Upward Facing Intense Stretch Pose (Urdvha Mukha Paschimottanasana progression)

Technique

1. From a seated position with legs in front of you, lay down.
2. Take the legs up and over, feet together.
3. Grab the sides of the feet or the heels
4. On the next inhale, roll up with bent knees.
5. Catch balance on your sit bones and straighten the legs.
6. Bend the elbows to bring the legs closer to the chest.
7. To exit, extend the arms and take the head back.

Form tips

1. Use your core to catch the balance.
2. Flex the feet at the top.

Similar Exercises

• Butt balancing one-leg up
• Butt balancing straddle fold
• Bent-legs transition Double Toe Hold
• Double Toe Hold
• Butt balancing one-leg out

Equipment

• Ground (hands or body)