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
- 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,
- 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
- 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
- Back injury: Only perform this pose under the supervision of an experienced teacher.