YogaFold
YOGAFOLD · POSE GUIDE
Upward-Facing Seated Forward Fold
Urdhva Mukha Pascimottanasana
Balance seated with the legs together and lifted, bringing the torso and legs closer in an upward forward fold.
Urdhva means upward; mukha means face; pashchima refers to the back body; uttana means extension.
This entry explains preparation and movement characteristics. It does not provide a complete practice procedure for the advanced photographed variation. Learn entry and exit directly with a teacher.
Movement guidance
Preparation
First learn the seated balance holding both big toes.
Understanding the movement
Lift the legs together while balancing on the sitting bones and bring the torso and legs closer.
Hold and breathe
Do not pull the feet to force the torso against the legs. Keep breathing comfortably without holding your breath.
Exit and next movement
Bend the knees, lower the feet, and release the hands.
Easier variations and preparation
Check the basic form and preparations with a teacher; do not force binds, inversions, or deep backbends.
Difficulty refers to the photographed form. Individual experience may differ.
Paripurna Navasana (Full Boat Pose)
Ubhaya Padangusthasana (Both Big Toes Pose)
Ardha Navasana (Half Boat Pose)
Purvottanasana (Upward Plank Pose)