Urdhva Padmasana (Upward Lotus in Shoulder Stand)

Upward Lotus in Shoulder Stand
Level: Advanced

Urdhva = rising or tending upwards, raised, elevated, upright. Padma = a lotus flower.

Organizing the Pose

  1. Come into the pose from Halasana (Plough Pose).
  2. Cross the legs in Padmasana (Lotus Pose).
  3. With the hands on the back, stretch the thighs up towards the ceiling.
  4. Hold the pose for 20 to 30 seconds.
  5. Uncross the legs and repeat on the second side.
  6. Either continue on with other Halasana (Plough Pose) or Sarvangasana variations, or exhale and come down, using the arms to control yourself as you roll down through the back.
  7. Slide off the blankets towards the head until the shoulders come to the floor and the hips are raised on the blankets. Rest there for a few breaths.
  8. Roll over onto the right side and press yourself up.

Practice Points

  • Soften and widen the buttocks.
  • Widen the hip creases as evenly as possible and lengthen the inner thighs towards the knees.
  • Elongate the sides of the trunk evenly towards the knees.
  • Broaden and lift the back ribs.
  • Broaden the collarbones.
  • Soften and widen the chest, neck and throat.