Upward Lotus in Shoulderstand
Ūrdhva Padmāsana
Read what the gnome says
Upward Lotus in Shoulderstand! From shoulderstand, cross the legs in lotus and lift the knees upward. Hands support the back, neck long. Only if lotus is comfortable. Breathe, then unfold slowly. Upside-down lotus gnome.
Works on Shoulders · Upper back · Core · Hips (lotus)
How to do it
- Arrive: stand or sit tall, soften the shoulders, take one slow breath.
- Ease into the shape on an exhale: never force, stay comfortable.
- Hold 30–60 seconds, breathing slowly through the nose.
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.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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Free Hands Headstand BAdvanced
HandstandAdvanced
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