Urdhva Mukha Paschimottanasana I (Upward Facing Intense Stretch to the West Pose, 10* on the scale of difficulty) is a balancing variation of Paschimottanasana.
Consistent yoga practice enhances balance, especially the ability to balance on one foot or on both hands. But, rarely do we attempt to balance on our butts! Urdhva Mukha Paschimottanasana I requires the practitioner to balance on her sacrum, all the while resisting the urge to roll onto her back. Even the practitioner with the most graceful Vrksasana (Tree Pose) or Bakasana (Crow Pose, pose 152) may find Urdhva Mukha Paschimottanasana a great challenge.
The more I try to bring my torso toward my extended legs in this asana, the more my balance falters. Also, as I crane my torso forward toward my legs, both my legs and my spine begin to curve. For me, balancing in Urdhva Mukha Paschimottanasana I is difficult, but weighing a fuller expression of the pose against the importance of alignment requires more of my attention. So often in the yoga practice, the balancing act isn’t simply the balancing of the body – it’s also the balancing of your ego and your personal, physical truth within the pose. Let the scales of your practice always tip toward truth.
The practitioner can prepare for Urdhva Mukha Paschimottanasana I wtih Ubhaya Padangusthasana (Pose 70, stay tuned tomorrow for more on this).
