Upward-Facing Forward Fold

Ūrdhva Mukha Paścimottānāsana

Upward-Facing Forward Fold
CategoryCore TypeStretch LevelAdvanced Hold30 sec MusclesLegs, Core, Back BreathingCalm breathing, no jerky movements

How to do it

  1. EnterFrom Both Big Toes Pose, draw your legs closer to your torso while keeping them straight, belly and thighs moving toward each other.
  2. HoldThis is Seated Forward Fold turned upward: a fold while balancing. Keep your back as straight as possible, shoulders relaxed, breath flowing.
  3. ExitSlowly ease the pull, bend your knees, and lower your feet.

Benefits

A deep fold while balancing: advanced-level flexibility and core strength.

Cautions

  • Lumbar disc herniation
  • Only with a warmed-up body

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.

Counterpose

Supine Twist Supine Twist Beginner

Where it appears

  • Inversion Prep 25 min · Advanced · voice-guided in the app subscription

Similar poses

Revolved Boat Pose Revolved Boat Pose Advanced Half Boat Pose Half Boat Pose Intermediate Raised Legs Pose Raised Legs Pose Intermediate Boat Flow Boat Flow Intermediate Both Big Toes Pose Both Big Toes Pose Intermediate Boat Pose Boat Pose Intermediate

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