Pose sheet

Supported Upward-Facing Forward Bend

Ūrdhva Mukha Paścimottānāsanaऊर्ध्वमुखपश्चिमोत्तानासन

Lie with your sacrum supported and bring straight legs toward your face.

Open this pose in the 3D body

Steps

Support

Sacrum and lower back on bolster; head, shoulders, and upper back supported.

Enter

Place a flat bolster crosswise; sit on it with feet grounded.
Lower your torso; ground head and shoulders, keeping your sacrum supported.
Exhale and draw your knees toward your chest, one at a time.
Straighten legs toward your head; open arms in V, palms up.

Hold

Let your sacrum rest on the support.
Keep legs toward your face without pulling with your hands.
Relax your arms.

Exit

Exhale; bend your knees and place feet in front of bolster.
Press gently through your heels; slide until it supports your knees.

Breathing: Breathe naturally and continuously.
Gaze: Close your eyes if comfortable.
Duration: 2–5 minutes.

Adapt

Adaptations

Bent kneesBend your knees until tension behind your thighs decreases.
Rolled blanketPlace it between your thighs and abdomen.
Lower supportReplace the bolster with one or two folded blankets.

Variations

II: supine without props, holding your feet, knees toward your chin.
I: seated balance, holding your feet, forehead toward your knees.

Signals of effort

Pelvis elevated above your head.
Deep flexion at both hips.
Legs straight and feet unsupported.