Enter
- From Shoulderstand, fold your legs into Lotus and lift them.
- Support your waist with your palms; keep your elbows grounded.
- Exhale; arch your torso, moving your knees away from your head.
- Lower your knees to the floor, keeping your Lotus fold.
Steps
Support
Shoulders, upper arms, elbows, knees; head rests, hands support the waist.
Hold
- Support your pelvis with both hands and keep your elbows grounded.
- Maintain your torso's arch and keep your knees grounded.
Exit
- Exhale and return to Upward Lotus in Shoulderstand.
- Unfold your legs and return to Shoulderstand.
- Repeat with the opposite leg crossing for the same duration.
- Breathing
- Breathe normally while holding the pose.
- Duration
- 10–15 seconds with each Lotus leg crossing.
Adapt
Adaptations
- ChairRest your knees on the seat, away from your head.
- Chair with a bolsterPlace it across the seat to raise support for your Lotus.
- Firm blanketsElevate your shoulders and arms; keep your head on the floor.
Signals of effort
- Pelvis elevated above your head.
- Weight transmitted to elbows and wrists through your hands.
- Deep knee flexion and external hip rotation.
- Torso extension with sustained cervical flexion.