Upward Facing Intense Stretch Pose

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Technique

1. From a seated position with legs in front of you, lay down.
2. Take the legs up and over, feet together.
3. Grab the sides of the feet or the heels
4. On the next inhale, roll up and balance on your sit bones.
5. Then bring the legs to the chest, creating a balancing forward fold.
6. To exit, extend the arms and take the head back.

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Form tips

• Keep the legs straight all the time if possible.
• Use your core to catch the balance.
• When bringing the knees to the chest, hook your elbows behind the calf.
• Flex the feet at the top.
• If you don’t have the flexibility to keep the legs straight when rolling forward, practice the bent leg version.

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Muscles

Flexibility

Primary

• Glutes
• Hamstrings

Secondary

• Hip adductors
• Legs
• Pelvis

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Equipment

Ground (hands or body)

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Appears in

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Regressions

Half Upward Facing Intense Stretch Pose

Advanced

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