> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Upward Facing Intense Stretch Pose
> Advanced · Static · Bilateral. Flexibility, balance
Also known as: Urdvha Mukha Paschimottanasana.
| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Lucie |
| **Video length** | 28 s |
## 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.
## 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.
## Muscles
## Equipment
## Appears in
## Regressions
Advanced
Intermediate
Intermediate
Intermediate
Intermediate
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/upward-facing-intense-stretch-pose-e191). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
