Urdhva Mukha Paschimottanasana I – Urdhva (upwards) and Mukha (face, mouth) when used together mean having the face upwards. Paschimottanasana is the intense posterior stretch.
Technique for Urdhva Mukha Paschimottanasana I
- Sit Ubhaya Padangusthasana.
- After securing the balance, release the toes and hold the heels.
- When this becomes easy, interlock the fingers behind the extended feet and balance. Then without disturbing the position of the legs, move the head and trunk nearer to them, stretch the neck up and with an exhalation rest the forehead on the knees. Now stretch the legs up to the full extent and also the spine. Hold the pose for about 30 seconds with normal breathing.
- Inhale, release the hands, bend the legs, rest them on the floor and relax.
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