Gaze softly upChest lifted, back longHold the feetBalance on the sit bonesUpward-Facing Seated Forward Bend
Ūrdhva Mukha Paścimottānāsana
Read what the gnome says
Upward-Facing Seated Forward Bend! Sit, hold the feet, and lift both legs, straightening them into a V. Chest open, spine long. Bend the knees if the back rounds. Breathe, balance, wobbly-but-proud gnome.
Works on Hamstrings · Hip flexors · Core
How to do it
- Sit with the knees bent and take hold of the big toes or the feet.
- Lean back a little and lift the feet off the floor.
- Straighten the legs as far as the spine allows, lift the chest and hold.
Common mistakes
- Don’t round the back: bend the knees.
- Don’t pull hard on the feet.
- Don’t hold the breath.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
Not medical advice. Ease off if anything feels sharp or wrong.
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