Ashtanga - Urdhva Mukha Paschimottanasana

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URDHVA MUKHA PASCHIMOTTANASANA

EXHALE. Lie on the back. Bring the legs straight over the head. Grab the outside of the feet, as in A, or bend the knees, as in B.
INHALE. Roll up and balance on the seat bones, holding the outside of the feet. Bring your chest towards the thighs, as A1 (C), or hold the legs with the hands, as B1 (D).STAY HERE FOR 5 LONG DEEP BREATHS

EXHALE. Lower the legs down.

-VINYASA-

COMMENTS

If this Asana is too intense, you can repeat Ubhaya Padangusthasana. Keep the shoulders down. Look at the toes.

Urdhva Mukha Paschimottanasana

Urdhva Mukha Paschimottanasana

Urdhva Mukha Paschimottanasana

Urdhva Mukha Paschimottanasana

Ashtanga Yoga Table of Contents

What is Ashtanga Yoga?
Pattabhi Jois
The Eight Limbs
Ashtanga yoga mantra
Ujjayi Breath
Locks / Bhandas
Drishti / Gaze
Vinyasa
Surya Namaskara / Sun Salutation
- Surya Namaskara A / Sun Salutation A (5 times)
- Surya Namaskara B / Sun Salutation B (5 times)
Standing poses
Primary Series
- Dandasana
- Paschimottanasana A
- Paschimottanasana B
- Paschimottanasana C
- Purvottanasana
- Ardha Baddha Padma Paschimottanasana
- Trianga Mukhaikapada paschimottanasana
- Janu Sirsasana A
- Janu Sirsasana B
- Janu Sirsasana C
- Marichyasana A
- Marichyasana B
- Marichyasana C
- Marichyasana D
- Navasana (5 times)
- Bhujapidasana
- Kurmasana
- Supta Kurmasana
- Garbha Pindasana
- Kukktasana
- Baddha Konasana A
- Baddha Konasana B
- Upavishta Konasana A
- Upavishta Konasana B
- Supta Konasana
- Supta Padangusthasana A
- Supta Padangusthasana B
- Supta Padangusthasana C
- Ubhaya Padangusthasana
- Urdhva Mukha Paschimottanasana
- Setu Bandhasana
Intermediate Series
Finishing Series
- Urdha Dhanurasana (3 times)
- Paschimottanasana
- Sarvangasana
- Halasana
- Karpidasana
- Urdhva Padmasana
- Pindasana
- Matsyasana
- Uttana Padasana
- Sirsasana A
- Sirsasana B
- Baddha Padmasana
- Padmasana
- Tolasana
- Savasana
Poster To Go

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