{"id":68,"date":"2018-11-04T07:03:08","date_gmt":"2018-11-04T07:03:08","guid":{"rendered":"http:\/\/www.drishtiyogaschool.com\/blog\/?p=68"},"modified":"2025-06-07T08:45:32","modified_gmt":"2025-06-07T08:45:32","slug":"urdhva-mukha-paschimottanasana","status":"publish","type":"post","link":"https:\/\/www.drishtiyogaschool.com\/blog\/urdhva-mukha-paschimottanasana\/","title":{"rendered":"Urdhva Mukha Paschimottanasana"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Jump to Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.drishtiyogaschool.com\/blog\/urdhva-mukha-paschimottanasana\/#Urdhva_Mukha_Paschimottanasana\" >Urdhva Mukha Paschimottanasana<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.drishtiyogaschool.com\/blog\/urdhva-mukha-paschimottanasana\/#Definition\" >Definition:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.drishtiyogaschool.com\/blog\/urdhva-mukha-paschimottanasana\/#Urdhva_Mukha_Paschimottanasana_Benefits\" >Urdhva Mukha Paschimottanasana Benefits:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.drishtiyogaschool.com\/blog\/urdhva-mukha-paschimottanasana\/#Urdhva_Mukha_Paschimottanasana_Contraindications\" >Urdhva Mukha Paschimottanasana Contraindications:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.drishtiyogaschool.com\/blog\/urdhva-mukha-paschimottanasana\/#How_to_do_Urdhva_Mukha_Paschimottanasana_correctly\" >How to do Urdhva Mukha Paschimottanasana correctly:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Urdhva_Mukha_Paschimottanasana\"><\/span><a href=\"http:\/\/www.drishtiyogaschool.com\/blog\/urdhva-mukha-paschimottanasana\">Urdhva Mukha Paschimottanasana<\/a><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1006 size-full\" src=\"https:\/\/www.drishtiyogaschool.com\/blog\/wp-content\/uploads\/2018\/11\/Urdhva-Mukha-Paschimottanasana.webp\" alt=\"Urdhva Mukha Paschimottanasana\" width=\"283\" height=\"300\" srcset=\"https:\/\/www.drishtiyogaschool.com\/blog\/wp-content\/uploads\/2018\/11\/Urdhva-Mukha-Paschimottanasana.webp 283w, https:\/\/www.drishtiyogaschool.com\/blog\/wp-content\/uploads\/2018\/11\/Urdhva-Mukha-Paschimottanasana-20x20.webp 20w\" sizes=\"(max-width: 283px) 100vw, 283px\" \/><\/p>\n<p><strong>* Level:<\/strong> Intermediate<br \/>\n<strong>* Type:<\/strong>\u00a0Stretch, Forward-Bend, Balance, Strength<br \/>\n<strong>* Position:<\/strong> Sitting<br \/>\n<strong>* Duration:<\/strong> 5 Breaths<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Definition\"><\/span>Definition:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Urdhva Mukha Paschimottanasana<\/strong> is one of the most important and advanced asanas in the <a href=\"https:\/\/www.drishtiyogaschool.com\/200-hour-yoga-teacher-training-in-rishikesh.php\">Ashtanga<\/a> Primary Series Sequence with a lot of benefits.<br \/>\nA combination out of Paschimottanasana(Seated Forward Bend) and <strong>Ubhaya Padangusthasana<\/strong>(Both Big Toe Pose) which is traditionally known to open the svadhisthana(sacral) chakra.<\/p>\n<p>Important to know before you practice Urdhva Mukha Paschimottanasana:<\/p>\n<p>This asana is a very intense leg stretching Asana, so keep the focus on basic leg stretching Asanas like Paschimottanasana &amp; <strong>Ubhaya Padangusthasana<\/strong> to increase your stretch level, before you practice <strong>Urdhva Mukha paschimottanasana.\u00a0<\/strong><\/p>\n<h2><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Urdhva_Mukha_Paschimottanasana_Benefits\"><\/span>Urdhva Mukha Paschimottanasana Benefits:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>* Relieving lower back pain + strengthen the lower back<br \/>\n* Prevent a hernia<br \/>\n* <a href=\"https:\/\/www.drishtiyogaschool.com\/blog\/benefits-of-headstands\/\">Calm the mind<\/a> + remove anxiety &amp; stress<br \/>\n* Tone kidney and abdominal organs<br \/>\n* Stretch and lengthen the leg muscles<br \/>\n* Improves blood circulation<br \/>\n* Reduce belly fat<br \/>\n* Strengthen hip flexors<br \/>\n* Improves digestion system<br \/>\n* Increase your appetite<br \/>\n* Helps in <a href=\"https:\/\/www.drishtiyogaschool.com\/blog\/10-benefits-of-pranayama\/\">pranayama<\/a> breathing practice<br \/>\n* (For kids) Increasing their height<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Urdhva_Mukha_Paschimottanasana_Contraindications\"><\/span>Urdhva Mukha Paschimottanasana Contraindications:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>* Asthma<br \/>\n* Back\/knee\/hip or ankle injuries<br \/>\n* Severe headache<br \/>\n* Diarrhea<br \/>\n* Pregnancy<\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_to_do_Urdhva_Mukha_Paschimottanasana_correctly\"><\/span>How to do Urdhva Mukha Paschimottanasana correctly:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>1.) Start this asana in a normal sitting Posture (Dandasana) and lay down on your mat.<\/p>\n<p>2.) Inhale &amp; raise your arms overhead. Exhale and straighten you&#8217;re both legs off the floor.<\/p>\n<p>3.) Slowly lift your hips, bring your feet to the hands and grab your toes or soles.<\/p>\n<p>4.) Inhale &amp; make sure your back is straight.<\/p>\n<p>5.) Exhale, curl in &amp; move forward to maintain your body balance.<\/p>\n<p>6.) Inhale as you found your balance &#8211; gaze upward (look upward).<\/p>\n<p>7.) Exhale and bring your torso as much as possible towards your legs as in Paschimottanasana.<\/p>\n<p>Make sure your legs are straight. Use the strength of your limps to balance &amp; remain in the final position for 5 breaths.<\/p>\n<p>You can either straighten your elbows or bend them.<\/p>\n<p>8.) Inhale, slowly release and go back into the starting position.<\/p>\n<p>Interested in doing <a href=\"https:\/\/www.drishtiyogaschool.com\/yoga-teacher-training-in-rishikesh.php\">Yoga teacher training in Rishikesh<\/a>?<\/p>\n<p>Book your\u00a0Seat for the upcoming\u00a0Months and <strong>Get 100USD Off<\/strong> on All yoga courses.<\/p>\n<div class=\"yj6qo\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Urdhva Mukha Paschimottanasana * Level: Intermediate * Type:\u00a0Stretch, Forward-Bend, Balance, Strength * Position: Sitting * Duration: 5 Breaths Definition: Urdhva [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":69,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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