Upward-facing forward fold (hold)

Urdhva Mukha Paschimottanasana

Yogahardtimedno equipment

Balance on the sit bones with straight joined legs pointing up; the hands hold the outer edges of the feet and the elbows bend out so the torso is drawn flat against the legs, a forward fold turned upward.

How to do it

1. From lying, roll the joined straight legs back until the balls of the feet touch behind the head; hold the outer edges of the feet.
2. Roll up on a rounded back to balance on the sit bones, legs and arms straight.
3. Bend the elbows out to the sides and draw the legs and torso together until the chest and belly are against the thighs, chin toward the shins; legs near vertical.
4. Legs straight and together, feet pointed; gaze up. Hold.

Muscles worked

Supporting: hamstrings, abs, lower back, quads