Vinyala

Pose sheet

Upward Lotus in Shoulderstand

Ūrdhva Padmāsanaऊर्ध्व पद्मासन

Balance on your shoulders with Lotus legs and hands beneath your knees.

Open this pose in the 3D body

Steps

Support

Both shoulders and back of head; hands support the knees.

Enter

  1. From Shoulderstand, keep your torso lifted and support your back.
  2. Exhale; place your right foot on your left thigh.
  3. Place your left foot on your right thigh, completing Lotus.
  4. Bring one palm beneath each knee, one hand at a time.
  5. Straighten your arms; keep your thighs parallel to the floor.

Hold

  1. Press your knees into your palms, keeping your arms straight.
  2. Lift your pelvis and lengthen your torso.
  3. Keep your chest open and your shoulders grounded.
  4. Keep your head centered and still.

Exit

  1. Support your back again.
  2. Uncross your legs and straighten them into Shoulderstand.
  3. Exhale; slowly lower your back and rest lying down.
Breathing
Breathe slowly and evenly while holding the pose.
Gaze
Tip of the nose.
Duration
8 breaths.

Adapt

Adaptations

  • Half LotusPlace only one foot on the opposite thigh.
  • Crossed legsCross your legs without placing your feet on your thighs.
  • Firm blanketsElevate your shoulders; keep your head resting on the floor.

Variations

  • Hands supporting the back: raised Lotus, elbows grounded.
  • Pārśva Ūrdhva Padmāsana: lateral Lotus, tailbone on wrist.
  • Ūrdhva Padmāsana in Śīrṣāsana: crown and forearms support.

Signals of effort

  • Inverted, with weight on the shoulders and back of head.
  • Sustained cervical flexion.
  • External hip rotation and deep knee flexion.
  • Raised elbows, without floor support.