Gaze ahead, chin levelShoulders downArms straightLegs lifted, knees heavyHands press downLifted Lotus
Utplutiḥ (Tolāsana)
Read what the gnome says
Lifted Lotus! Sit in lotus, hands beside the hips, and press down. Lift the whole body off the floor, shoulders away from the ears. Only if the knees allow lotus. Core engaged. Breathe, floating gnome.
Works on Abdominals · Hip flexors · Wrist flexors
How to do it
- Sit in Lotus, or a cross-legged seat, with the hands on the floor beside the hips.
- Press the palms down, straighten the arms and lift the hips and crossed legs.
- Lift the chest, hold and breathe, then lower slowly.
Common mistakes
- Don’t force the lotus: cross the legs comfortably.
- Don’t shrug the shoulders.
- Don’t jump: lift with control.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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Practised by real people
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