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Urdhva Mukha Paschimottanasana
The term 'Urdhva' would mean 'Upwards', 'Mukha' would mean 'Face'. This is a variation in Paschimottanasana.
1.1.Lie
flat
on
the
floor
.
2.Have
the
hands
straight
over
the
head.
3.Have
the
legs
stretched
straight,
tightened
at
the
knees
and
take
a
few
breaths.
4.Breathe
out
and
slowly
raise
both
the
legs
together
and
bring
them
over
the
head.
5.Have
the
fingers
interlocked
and
clasp
the
soles,
stretching
the
legs
straight
up
with
the
knees
tightened,
resting
the
entire
back
on
the
floor.
Take
a
few
breaths.
6.Exhale
and
lower
the
legs
towards
the
floor
beyond
the
head
by
widening
the
elbows.
While
doing
so
try
to
have
the
pelvis
near
the
floor
as
much
as
you
can.
The
knees
have
to
be
kept
tightened
throughout.
7.Slowly
rest
the
chin
on
the
knees.
8.Remain
in
this
position
for
about
30
to
60
seconds
with
even
breathing.
9.Breathe
out
and
bring
back
the
legs
to
the
original
position.
10.Release
the
hands
with
an
inhalation
and
bring
the
legs
to
the
floor
and
relax.
Benefits
This pose shapes the legs and the thighs. The benefits are the same as in doing Paschimottanasana but also includes preventing hernia and curing severe back pains. Further more it facilitates in maintaining balance and poise.
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