How to do Urdhva Mukha Paschimottanasana (The Upward Facing Intense Stretch Pose): Steps & Health Benefits


Health benefits of Urdhva Mukha Paschimottanasana include Strengthening Shoulder, Abdomen, and Spine, Increases Focus, Improves Blood Circulation, Helps to Stimulate the Reproductive Organs, Helps to Reduce Belly Fat, Improves Body Posture

June 1, 2018



Urdhva Mukha Paschimottanasana is one of the most important and advance asana in yoga with lots of health benefits. It is also known as The Upward Facing Intense Stretch Pose. The name Urdhva Mukha Paschimottanasana actually comes from Sanskrit words, it is a combination of five words, where Urdhva means Upward, Elevated, upright, erect, Mukha means Face, Paschima means West, back, Back of the Body, Tana means Stretched, Uttana means Intense stretched  and Asana mean Pose, so combination of all the word it pronounced as a The Upward Facing Intense Stretch Pose.

Urdhva Mukha Paschimottanasana has lots of health benefits; among that some of the health benefits of Urdhva Mukha Paschimottanasana include Strengthening Shoulder, Abdomen, and Spine, Increases Focus, Improves Blood Circulation, Helps to Stimulate the Reproductive Organs, Helps to Reduce Belly Fat, Improves Body Posture, Strengthen Calves, Ankle and Hamstrings Muscles and Helps to Remove Stress and Anxiety.

Before we go to do this asana, we should know for whom this Urdhva Mukha Paschimottanasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Urdhva Mukha Paschimottanasana (The Upward Facing Intense Stretch Pose):

  • To start this asana get onto the yoga mat and sit in the Dandasana (The Staff Pose) and their after laying down slowly on the yoga mat. 
  • Now, breathe in and raise your arms to overhead. 
  • Breathe out and raise your legs straight off the floor.
  • Slowly take up your hips and bring your feet to the hands, snatch your enormous foot toe or the underside.
  • Breathe in and try to keep your spine straight (amid the procedure, it's imperative that your spine ought to be erect).
  • Breathe out, twist in and move forward try to maintain the body balance.
  • Inhale; as you balance your body, set your eyes upwards (look upward).
  • Inhale; overlap your midriff (middle) to the legs (totally attempt to touch your middle to your legs, same as in Paschimottanasana). Try to main your balance by strengthening your limbs.
  • Try to remain in this position as much time as you can. 
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, neck and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Urdhva Mukha Paschimottanasana (The Upward Facing Intense Stretch Pose):


Urdhva Mukha Paschimottanasana Helps to Improve Digestion:

Regular practice of Urdhva Mukha Paschimottanasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Urdhva Mukha Paschimottanasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Urdhva Mukha Paschimottanasana Helps to Stimulate the Reproductive Organs:

Practicing of Urdhva Mukha Paschimottanasana on a regular basis can enhance sexual performance because while doing Urdhva Mukha Paschimottanasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Urdhva Mukha Paschimottanasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Urdhva Mukha Paschimottanasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Urdhva Mukha Paschimottanasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Urdhva Mukha Paschimottanasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Urdhva Mukha Paschimottanasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Urdhva Mukha Paschimottanasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Urdhva Mukha Paschimottanasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Urdhva Mukha Paschimottanasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Urdhva Mukha Paschimottanasana also help to prevent injury in calves and hamstrings during exercise and other works.

Urdhva Mukha Paschimottanasana Strengthens arms, shoulders, hands, wrists and legs:

Different studies have been proven that regular practice of Urdhva Mukha Paschimottanasana, can stretch your arms, shoulders, hands, wrists and legs muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Urdhva Mukha Paschimottanasana helps to prevent injury in arms, shoulders, hands, wrists and legs.

Urdhva Mukha Paschimottanasana Improves the Body Posture:

Regular practice of Urdhva Mukha Paschimottanasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture. 

Urdhva Mukha Paschimottanasana Helps to Stimulate Endocrine System:

The regular practice of this asana creates stretch on the neck regions, which helps to stimulate the thyroid glands and parathyroid glands because due to the stretch on the thyroid glands and parathyroid glands in our body produces the stress hormone, which helps in proper function of the thyroid glands and parathyroid glands.

Health Benefits of Urdhva Mukha Paschimottanasana