Upward-Facing Forward Bend

Urdhva Mukha Paschimottanasana

Upward-Facing Forward Bend lies on the back, then lifts and balances on the sit bones with the straight legs drawn toward the face and held by the feet. It builds core strength and deep hamstring flexibility in a balancing forward fold. Finding the balance point precedes drawing the legs closer.

Alignment cues

• Balance on the sit bones holding the feet
• Draw the straight legs toward the face
• Lift the chest and keep the lower belly engaged

Benefits

• Stretches the hamstrings while balancing on the sit bones
• Builds core strength and balance
• Improves concentration

Modifications

• Use a strap around the feet if the bind is out of reach
• Bend the knees while building balance