Enter
- From Shoulderstand, keep both hands supporting your back.
- Bend your right leg; place the foot on your left thigh.
- Bend your left leg; place its foot on your right thigh.
- Raise your thighs; bring knees closer without forcing the leg crossing.
Steps
Support
Shoulders, backs of both upper arms, and elbows; back of head touching.
Hold
- Keep your elbows shoulder-width apart.
- Lift your chest toward your chin.
- Keep your thighs raised and your hands on your back.
- Keep your head centered and still.
Exit
- Uncross your legs and return to Shoulderstand.
- Bend your knees; slowly lower your back as you exhale.
- Lower your feet and rest on your back.
- Breathing
- Breathe deeply and evenly while holding the pose.
- Gaze
- Toward your chest, without turning your head.
- Duration
- 20–30 seconds; reverse the leg crossing within the sequence.
Adapt
Adaptations
- Firm blanketsElevate shoulders and upper arms; rest your head on the floor.
- StrapPlace it around your upper arms, close to your elbows.
- Half LotusCross only one foot onto the opposite thigh; alternate sides.
- Entry with Lotus formedForm seated Lotus; lie back and raise your torso.
Variations
- Hands-on-knees variation: hands on your knees, with your arms straight.
- Pārśva Ūrdhva Padmāsana: rotate your torso and shift Lotus sideways.
- Piṇḍāsana: lower Lotus toward your head and embrace your legs.
Signals of effort
- Inversion with weight on your shoulders and upper arms.
- Sustained neck flexion.
- Hip external rotation and deep knee flexion.
- Legs crossed and raised, with neither foot grounded.