Yoga Chikitsa · Primary · Seated Sequence
Urdhva Mukha Paschimottanasana
Upward-facing forward fold
What it is
Urdhva Mukha Paschimottanasana, the upward-facing forward fold, is the seated forward fold of Paschimottanasana turned into a balance.
What it looks like
Lying on the back, you swing the legs overhead and hold the outer edges of the feet. You roll up to balance on the sitting bones, then draw the legs toward the body. It is held for five breaths.
Why it is practised
It brings together the forward fold and the balance work of the previous poses. It feels different from the seated fold because the floor no longer supports the legs, so the body has to hold the shape on its own while keeping the breath calm.
What to pay attention to
Hold the feet firmly before rolling up. Keep the back as long as possible. Bending the knees or holding the shins is a reasonable starting point.
Who it suits
Most practitioners comfortable with Ubhaya Padangusthasana. Questions about your own practice can go through the booking form.
Next in the sequence: Setu Bandhasana.
Holding the feet, the legs lift and the fold comes toward the shins.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.