Lotus legs crossedCore strongForearms press downCrown light on the floorLotus Headstand
Padma Śīrṣāsana
Read what the gnome says
Lotus Headstand! A headstand with the legs in lotus. Only if headstand and lotus are both comfortable. Press the forearms, keep the weight off the neck, and engage the core. Come down slowly. Breathe, upside-down gnome, patiently.
Works on Deltoids · Abdominals · Hip rotators
How to do it
- Set up a supported headstand with the forearms on the floor and the crown lightly down.
- Lift the legs up, then cross them into lotus.
- Press the forearms down so little weight stays on the head, hold calmly and come down slowly.
Common mistakes
- Don’t go into lotus until the headstand is steady.
- Don’t put weight on the neck.
- Don’t force the lotus.
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.
Not medical advice. Ease off if anything feels sharp or wrong.
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Bound Hands HeadstandAdvanced
Ear Pressure PoseAdvanced
Embryo in ShoulderstandAdvanced
Forearm Stand (Feathered Peacock)Advanced
Free Hands Headstand BAdvanced
HandstandAdvanced
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