Cross-Legged Backbend

Ūrdhvamukha Svastikāsana

Cross-Legged Backbend
CategoryBackbends TypeStretch LevelBeginner Hold30 sec MusclesChest, Shoulders BreathingEach inhale expands the rib cage

A variation of: Auspicious Pose

How to do it

  1. EnterSitting cross-legged, place your hands on the floor behind your hips. Inhale, lift your chest, and draw it forward and up.
  2. HoldDraw your shoulders back and down, shoulder blades together. Keep your neck long and gaze forward or softly upward.
  3. ExitExhale and return to an upright seat.

Benefits

Quickly opens the chest and shoulders after forward folds and sitting.

Cautions

  • Wrist problems — rest on your fists

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

Similar poses

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