Urdhva Mukha Paschimottanasana
Meaning: Urdhva means upward, Mukha means face, while Paschimottanasana is composed of Paschim, which means back body, Uttana means intense stretch, and Asana means pose.
Step-by-step method: to enter this asana, start sitting in Dandasana, then lie down slowly. Inhale and reach the arms overhead. Exhale and lift your legs straight off the floor, lift your hips, and bring your feet to your hands, grabbing the big toe or the sole. Inhale and straighten the spine. Exhale, curl in, and roll forward to balance. Inhale as you find the balance, point, and gaze upwards. Exhale, fold the torso to the legs as in Paschimottanasana, and use the strength of the limbs to find the balance and hold the position; take five breaths in the final position.
Wrong alignment: knees are bent. Releasing the grip on the toes can compromise the asana, becoming essentially worthless.
Proper alignment: keep your legs and back straight, and try to reach your shins with your forehead.
URDHVA MUKHA PASCHIMOTTANASANA BENEFITS
- Strengthen the lower back and the abdominal area
- Strengthen the esophagus and the 2nd chakra
- Lengthen the leg muscles
- Prevent hernia
- Tone the kidneys and abdominal organs; massage all the digestive organs in general.
- Relief problems such as constipation and sciatica
- Invigorate the nervous system
- Improve concentration and calm the mind
Who should avoid it: people with asthma, diarrhea, or back injury (perform only under the supervision of an expert teacher).
