Lotus Handstand

Padma Adho Mukha Vṛkṣāsana

Read what the gnome says

Lotus Handstand! From a handstand, bring the legs into lotus. Only if both handstand and lotus are steady. Hands firm, core tight, shoulders open. Use a wall at first. Breathe, then come down with control. Brave gnome.

Works on Shoulders · Core · Hip rotators

How to do it

1. Practise a steady handstand against a wall.
2. Cross the legs into lotus, one foot at a time.
3. Press the hands down, keep the core firm and the gaze ahead, hold briefly and come down with control.

Common mistakes

• Don’t attempt it without a steady handstand.
• Don’t force the lotus.
• Don’t hold the breath.

Benefits

• Changes your view and wakes up the shoulders and core.
• Builds strength and body awareness.
• Calms the mind once it feels steady.

Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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