1
Sit and Prepare
Sit on the mat with your legs together and knees bent, feet flat on the floor. Lengthen the spine and draw the lower belly gently in.
How to do Urdhva Mukha Paschimottanasana
2
Hold the Feet
Take hold of the outer edges of your feet with both hands. Keep the chest lifted and the shoulders relaxed.
3
Lift into Balance
Inhale and lean back slightly, lifting the feet so you balance just behind the sitting bones.
4
Straighten the Legs
Exhale and slowly straighten the legs upwards, keeping them together. Keep a soft bend in the knees if the hamstrings are tight.
5
Draw the Torso In
Bend the elbows and gently draw your chest and legs towards each other, keeping the spine long and the gaze towards the feet. Hold for 5 breaths, then lower the feet with control.
✅ Benefits
- Lengthens the hamstrings, calves and back of the body
- Strengthens the core and hip flexors
- Improves balance and coordination
- Encourages a calm, inward focus
🌿 Wellness Support
- A way to build core strength while stretching the legs
- A balance that many people find absorbing and settling
⚠️ Precautions
- Stop if you feel pain in the lower back, hamstrings or neck
- Keep the knees bent, or loop a strap around the feet, if you cannot reach comfortably
- Keep the spine long rather than pulling yourself into a rounded fold
- Practise on a folded mat or blanket to cushion the sitting bones
🩺 Check With a Healthcare Professional First If You Have
- A recent lower back, hip or hamstring injury
- Herniated or bulging lumbar discs
- Pregnancy — avoid deep abdominal compression; check with your doctor or midwife
- Recent abdominal surgery
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