UR

Advancedinversion

Lotus Shoulderstand

Urdhva Padmasana in Sarvangasana · ऊर्ध्व पद्मासन सर्वांगासन

Also known as: Padma Sarvangasana · Lotus in Shoulderstand

UrdhvaUpward·PadmaLotus·SarvaAll·AngaLimbs·AsanaPose

Lotus Shoulderstand, also called Padma Sarvangasana is a classical yoga posture. Its Sanskrit name Urdhva Padmasana in Sarvangasana translates word-for-word as: Urdhva (Upward) · Padma (Lotus) · Sarva (All) · Anga (Limbs). In this posture, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to engage the core and open and strengthen the shoulders. Core stability in inversion. Calming with lotus. It is particularly valued for building full-body strength and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with neck pain and knee injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

3

Combines inversion with hip opening
Core stability in inversion
Calming with lotus
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Avoid all weight-bearing on the head and neck; practise supported Setu Bandha or legs-up-the-wall instead.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Avoid weight-bearing inversions entirely; practise supported Setu Bandha or Viparita Karani as an alternative.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Avoid this inversion entirely or keep the head above heart level at all times; never hold the breath.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Stack two to three firm blankets under the shoulders in Shoulderstand to protect the cervical spine — this is not optional but essential for safety.

Common Mistakes to Avoid

✕Kicking up with momentum instead of controlled engagement

✕Collapsing into the shoulders — push the floor away

✕Holding the breath — maintain steady breathing

✕Looking around the room — keep the gaze steady

✕Coming down too quickly — lower with control

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Engage the core to maintain stability
2Press firmly through the foundation — hands, forearms, or head
3Keep the body in one straight line from base to feet
4Breathe steadily — do not hold the breath
5Come down slowly and with control
6Allow the hip joints to open gradually — never force

Pose Details

Helps With

strengthflexibility

Pose Type

inversionhip opener

Body Focus

corehips

Focus Areas

strengthbalance

Yoga Styles

iyengarashtanga

When to Practice

peak pose

Position

inverted

Modify If You Have

knee injury

Stay in Sarvangasana without Padmasana.

Practice Flow

Adho Mukha Svanasana

Standing Forward Bend

Forearm Stand

UR

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Come into Salamba Sarvangasana.

2

2. Body inverted, hands supporting the back.

3

3. Both legs straight up.

4

4. Fold legs into Padmasana while inverted.

5

5. Knees pointing outward.

5 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Urdhva Padmasana in Sarvangasana

What is Lotus Shoulderstand?

Lotus Shoulderstand, also called Padma Sarvangasana is a classical yoga posture. Its Sanskrit name Urdhva Padmasana in Sarvangasana translates word-for-word as: Urdhva (Upward) · Padma (Lotus) · Sarva (All) · Anga (Limbs). In this posture, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to engage the core and open and strengthen the shoulders. Core stability in inversion. Calming with lotus. It is particularly valued for building full-body strength and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with neck pain and knee injury should approach with care or consult a qualified teacher.

What are the benefits of Lotus Shoulderstand?

Combines inversion with hip opening. Core stability in inversion. Calming with lotus.

Who should avoid Lotus Shoulderstand?

Avoid this pose if you have: Neck injuries, Knee injuries, Shoulder injuries, High blood pressure.

How many steps are in Lotus Shoulderstand?

Lotus Shoulderstand is practiced in 10 steps. Come into Salamba Sarvangasana.

Is Lotus Shoulderstand suitable for beginners?

Lotus Shoulderstand is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Lotus Shoulderstand?

You may use: blanket. Props make the pose more accessible and comfortable.

What conditions does Lotus Shoulderstand help with?

Lotus Shoulderstand is therapeutic for: strength, flexibility.