Upward Facing Intense Stretch Pose (Urdvha Mukha Paschimottanasana)

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 and balance on your sit bones.
5. Then bring the legs to the chest, creating a balancing forward fold.
6. To exit, extend the arms and take the head back.

Form tips

1. Keep the legs straight all the time if possible.
2. Use your core to catch the balance.
3. When bringing the knees to the chest, hook your elbows behind the calf.
4. Flex the feet at the top.
5. If you don't have the flexibility to keep the legs straight when rolling forward, practice the bent leg version.

Similar Exercises

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

Equipment

• Ground (hands or body)