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Urdhva Mukha Paschimottanasana (Upward Facing Intense Stretch): Benefits, Modifications & Steps

Just as the sun rises to greet the day with warmth and energy, this pose invites you to rise within yourself, connecting with the power of your body and spirit. With dedication and a touch of curiosity, you can unveil the transformative magic of this asana and bask in its radiant embrace.

Urdhva Mukha Paschimottanasana (Upward Facing Intense Stretch)

The name "Urdhva Mukha Paschimottanasana" unveils its essence: "Urdhva" means upward, "Mukha" signifies face, "Paschimottana" translates to an intense stretch of the west (back of the body). This pose embodies the idea of stretching the body intensely while facing upwards, symbolizing the inner and outer expansion that it facilitates.

For those eager to master the Sanskrit pronunciation, it sounds like "Oordh-vuh Moo-kah Pash-chee-moh-tuh-nah-suh-nuh." Let the sounds roll off your tongue like the gentle waves of a serene ocean.

Urdhva Mukha Paschimottanasana is a harmonious blend of backbend, hip flexor stretch, and hamstring engagement. The chest opens, the spine extends, and the front of the body engages, creating a beautiful symphony of motion.

How to Perform Urdhva Mukha Paschimottanasana (Upward Facing Intense Stretch)

  1. Start: Begin by lying face down on the mat with your legs extended and feet hip-width apart.

  2. Place Hands: Place your palms beside your shoulders, fingers pointing forward.

  3. Inhale and Lift: Inhale as you press into your palms, straightening your arms, lifting your chest, and arching your back.

  4. Engage Legs: Engage your legs by pressing the tops of your feet into the mat.

  5. Hips Lift: Lift your hips slightly off the mat while keeping the tops of your feet and hands grounded.

  6. Gaze Up: Slowly tilt your head back and direct your gaze upward or slightly forward.

  7. Breathe: Take deep, steady breaths, feeling the stretch in your front body.

  8. Release: Exhale as you gently release the pose, lowering your chest and hips back down.

Urdhva Mukha Paschimottanasana (Upward Facing Intense Stretch)

When to Do It

Urdhva Mukha Paschimottanasana is best practiced during the early hours of the day when your body is awakening and your mind is fresh. This pose can be a wonderful way to greet the day with a sense of openness and vitality.

Preparatory Poses

Prepare your body for the Upward Facing Intense Stretch by incorporating poses like:

  • Bhujangasana (Cobra Pose)

  • Setu Bandhasana (Bridge Pose)

These poses help warm up the spine, open the chest, and engage the back muscles, making your journey into Urdhva Mukha Paschimottanasana more seamless.

Follow-Up Poses

After experiencing the expansiveness of Urdhva Mukha Paschimottanasana, transition into poses like Adho Mukha Svanasana (Downward Facing Dog) or Ustrasana (Camel Pose) to further stretch and balance the body.


This pose resonates deeply with the Heart Chakra (Anahata), the center of love, compassion, and emotional balance. Urdhva Mukha Paschimottanasana encourages you to open your heart both physically and metaphorically, allowing your energy to flow freely.

Heart Chakra (Anahata)

Mantra for This Pose

As you lift your gaze and heart towards the sky, embrace the mantra "Om Anahata Hum" to awaken the vibrations of the Heart Chakra and connect with love and compassion.

Alignment Cues

  • Palms beside shoulders, fingers spread wide.

  • Press into palms to lift chest and engage back muscles.

  • Tops of feet press into the ground, legs active.

  • Hips lift slightly, creating a gentle arch in the lower back.

  • Gaze lifts, allowing the neck to elongate.

Duration of Hold

Hold Urdhva Mukha Paschimottanasana for 15-30 seconds, focusing on deep, even breaths that expand your chest and uplift your spirit.


Gaze upward or slightly forward, embracing the symbolism of looking towards new horizons with a sense of curiosity and positivity.

Physical & Spiritual Awareness

This pose bridges the physical and spiritual realms. Feel the stretch in your front body while also recognizing the expansion of your inner self. Embrace the sense of rising, both physically and spiritually.

Beginners’ Tips

If you're new to this pose, focus on the lift of your chest and hips rather than pushing into a deep backbend. Listen to your body and gradually explore the sensations.

Who Should Not Do It

Individuals with recent back injuries or those dealing with wrist issues should approach this pose with caution or consult a professional. Pregnant individuals can modify the pose or avoid it, as per their doctor's advice.

Who Should Do It

Practitioners with a basic understanding of yoga postures can venture into Urdhva Mukha Paschimottanasana. If you're looking to expand your practice physically and spiritually, this pose welcomes you to explore its transformative potential.

Benefits of Urdhva Mukha Paschimottanasana (Upward Facing Intense Stretch)

  1. Back Flexibility: This pose nurtures flexibility in the spine and engages the back muscles.

  2. Chest Opening: Urdhva Mukha Paschimottanasana stretches the chest and lungs, enhancing respiratory capacity.

  3. Energy Boost: The gentle backbend energizes the body, invigorating your senses.

  4. Emotional Release: By opening the Heart Chakra, this pose encourages emotional release and the cultivation of self-love.

  5. Improved Posture: Regular practice can help alleviate hunching, promoting better posture.

Variations of Urdhva Mukha Paschimottanasana (Upward Facing Intense Stretch)

Explore variations such as lifting the legs off the mat or coming into the pose from Adho Mukha Svanasana (Downward Facing Dog). Each variation offers a distinct experience of the pose's benefits.

Modifications for Urdhva Mukha Paschimottanasana (Upward Facing Intense Stretch)

Customize your experience with these modifications:

1. Baby Cobra: Maintain a slight bend in your elbows as you lift your chest, offering a gentler backbend.

2. Forearm Lift: Elevate your chest using your forearms as a base, reducing the intensity of the stretch.

3. Supported Bridge: Lift your hips into Bridge Pose with support under your sacrum, opening your chest gradually.

4. Wall Assistance: Lean into a wall with straight arms for a milder backbend and added stability.

5. Cobra Pose: Lift your chest while keeping hips grounded, enjoying a softer backbend with chest-opening benefits.

6. Supported Sphinx: Use your forearms to gently lift your chest, experiencing a subtle front-body stretch.

These modifications cater to various needs and flexibility levels, making Urdhva Mukha Paschimottanasana accessible and adaptable for all.

Common Mistakes

  1. Overarching the Lower Back: Avoid excessive arching in the lower back, which could strain the spine.

  2. Tension in Neck: Keep the neck relaxed and aligned with the spine, avoiding unnecessary strain.

Safety and Precautions

While Urdhva Mukha Paschimottanasana offers numerous benefits, approach it mindfully. Listen to your body, respect your limits, and consult a professional if you have any concerns.

Additional Preparation Tips

  • Direction to Face: While practicing this pose, face east whenever possible. East symbolizes new beginnings and sunrise, enhancing your energetic connection.

  • What to Wear: Choose comfortable, flexible clothing that allows free movement.

  • Suitable Place and Fragrance: Practice in a quiet, clean space, and infuse the environment with soothing scents like lavender essential oil.

  • Music for This Pose: Play calming instrumental or ambient music to create a serene atmosphere during your practice.

As you embark on the journey of Urdhva Mukha Paschimottanasana, remember that this pose isn't just about stretching the body; it's about reaching within, embracing your strength, and rising into your own radiance. With each breath, let your body and spirit ascend, uncovering the transformative power within you.

Happy yoga-ing, everyone!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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