Upward Facing Intense West Stretch (Urdhva Mukha Paschimottanasana)
Pose Overview
| Common Name | Upward Facing Intense West Stretch |
| Traditional Sanskrit Name | Urdhva Mukha Paschimottanasana |
| Sanskrit Name Pronunciation | oord-vah moo-kah pash-ee-moh-tahn-SAH-nuh |
| Pose Difficulty | Advanced |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Upward Facing Intense West Stretch, also known as Urdhva Mukha Paschimottanasana, is a challenging backbend yoga pose that requires a good deal of flexibility and strength. It is considered a more advanced pose, but with proper modifications and variations, it can be adapted for beginners as well. The pose is said to have originated in the traditional practice of Hatha Yoga and is still widely used in many styles of yoga today.
Benefits of Upward Facing Intense West Stretch
Strengthens and stretches the entire body Improves flexibility in the spine, shoulders, and hips Improves balance and coordination Can help to relieve stress and tension in the back Can improve digestion Stimulates the abdominal organs
How to Enter Upward Facing Intense West Stretch
Begin in a seated position with your legs extended in front of you. Inhale and raise your arms overhead, reaching towards the ceiling. Exhale and begin to lean back, keeping your arms extended overhead. Continue to lean back until your arms and legs are parallel to the floor. Keep your gaze forward and hold the pose for several breaths.
How to Exit Upward Facing Intense West Stretch
Inhale and lift your chest back up to a seated position. Exhale and release your arms back to your sides. Take a few more breaths in a seated position before moving on to the next pose.
Common Upward Facing Intense West Stretch Modifications & Variations
Use blocks or blankets to support your hands if you are unable to reach the floor. Place a folded blanket under your hips to help keep your lower back from rounding. Keep your knees bent if you have tight hamstrings.
Common Mistakes with Upward Facing Intense West Stretch
Rounding the lower back: Keep your core engaged to avoid this. Not keeping your gaze forward: This can cause strain on the neck. Not keeping your arms parallel to the floor: Keep your arms in line with your spine.
Safety Guidance
Do not practice this pose if you have a back injury or high blood pressure. Move slowly and with control to prevent strain or injury. Be sure to use modifications and variations as needed to stay within your limits.
