Urdhva Mukha Paschimottanasana help relieve backaches, and prevent hernia

Urdhva Mukha Paschimottanasana

 Urdhva Mukha Paschimottanasana is Second variation of Paschimottanasana 

Urdhva (ऊर्ध्व, Ūrdhva) = upward, up, raised
Mukha (मुख, Mukha) = face
Paschima (पश्चिम, Paścima) = back of body, west, back
ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.
Tana (तान, Tāna) = stretched
Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened
Asana (आसन, Āsana) = Posture
Urdhva Mukha Paschimottanasana (ऊर्ध्वमुख पश्चिमोत्तानासन, Ūrdhva-Mukha Paścimottānāsana) = Face-upward-stretch-of-back of body

Practice of Urdhva Mukha Paschimottanasana

  1. EXHALE. Lie on the back. Bring the legs straight over the head. Grab the outside of the feet, as in A, or bend the knees,
  2. INHALE. Roll up and balance on the seat bones, holding the outside of the feet. Bring your chest towards the thighs,  or hold the legs with the hands, STAY HERE FOR 5 LONG DEEP BREATHS
  3. EXHALE. Lower the legs down.

Urdhva Mukha Paschimottanasana Benefits

  •  Lengthens leg muscles, can help relieve backaches, and prevent hernia.
  • As in Paschimottanasana/forward fold,  helps tone kidneys, and abdominal organs.
  • Stretches the hamstrings on the back of the legs
  • Stretches and lengthens the entire spine
  • Massages the internal organs, especially the digestive organs
  • Relieves digestive problems such as constipation
  • Relieves problems with sciatica
  • Invigorates the nervous system
  • Stimulates manipura chakra (solar plexus center)
  • Balances the prana within the body
  • Calms the mind
  • Improves concentration


  •  Asthma
  • Diarrhea
  • Back injury: Only perform this pose under the supervision of an experienced teacher.

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