A great source for Yoga Postures by Mark Giubarelli.
Urdhva Mukha Paschimottasana
Translation: Upward Facing Westward Pose
Bend the knees towards the chest.
Wrap the hands around the legs.
Straighten the legs up.
Push through the heels, toes and ballpoints of the toes.
Stretching through the heels will result in a much deeper stretch along the legs and back but extending through the toes stretches tibia muscles and the ankles.
The legs also come down a little more creating more of an angle at the hips.
Tips
Practice this pose against a wall.
Benefits
This is a great hamstring and lower back stretch.
Yoga Teacher Tips
This is a great posture to add to a class for fun. Students are rolling over trying to get in the pose which provides entertainment for everybody.
Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:
This variation of the seated forward bend Paschimottasana is both challenging and fun. It may be best to enter it from the boat pose Navasana.
