[Pose Of the Week] Upward-Facing Western Intense Pose (Intermediate)

Balance, strengthen, & stretch deeply in Upward-Facing Western Intense Pose…

Upward-Facing Western Intense Pose (Urdhva Mukha Paschimottanasana) – also known as Upward Western Intense Stretch Pose – is an intermediate-to-advanced-level seated balance pose that provides a deep stretch for the the entire back body, while also strengthening the core, back, and pelvic muscles. The pose stretches the hamstrings, calves, ankles, and spine, tones the arm, legs, and shoulders, and is traditionally believed to stimulate the internal organs and improve digestion, stimulate the reproductive and endocrine systems, and activate the Sacral chakra.

This pose is part of the Ashtanga yoga primary series, and it can be quite challenging, as it requires a good deal of strength, flexibility and balance. Those who are new to the pose may wish to start with the supported version here. You may also practice the pose with the legs supported by a wall, or wrap a yoga strap around the raised feet and hold this with both hands for support.

Those with injuries or recent surgery to the lower back, hips, hamstrings, knees, pelvis, core muscles, or who are pregnant or suffering from digestive issues, high blood pressure, migraines, hernia, or fibromyalgia should avoid this pose.

How To Do Upward-Facing Western Intense Pose:

Begin sitting in Staff Pose and then gently lie down on your back.
Inhale, raising your arms overhead.
Straighten your legs, and lifting your hips, bring your feet to your hands. Grab your soles using your palms.
Inhale, straightening your back.
Exhale and roll up on your back to balance the body on the sit bones.
Find your balance at this point, inhale and look upwards.
Exhale, moving the lower abdomen forward, and bring the torso closer to the legs.
Bring your forehead to your knees, then move your chin towards the knees, gazing upwards.
Maintain the pose for five breaths.
Inhale, leaning slightly away from the legs but still maintaining the gaze upwards.
Exhale, release the hands, and bend the legs to the floor.
Take a deep breath in and relax in Staff Pose.