Lotus Headstand
Urdhva Padmasana in Sirsasana · ऊर्ध्व पद्मासन शीर्षासन
Also known as: Padma Sirsasana · Lotus in Headstand
Lotus Headstand, also called Padma Sirsasana is a classical yoga posture. Its Sanskrit name Urdhva Padmasana in Sirsasana translates word-for-word as: Urdhva (Upward) · Padma (Lotus) · Sirsa (Head) · Asana (Pose). 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, open and strengthen the shoulders and stretch the hip flexors. Strengthens core and shoulders. Deeply opens hips. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A wall and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with neck injury and spinal injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Improves balance and concentration
- Strengthens core and shoulders
- Deeply opens hips
- Calms the mind
- Stimulates endocrine glands
- Full anatomical benefits — muscles, joints, organs →
Avoid If
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.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Support the lower back with a block under the sacrum in bridge variations; avoid unsupported inversions.
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.
Heart Conditions
Vigorous effort and inverted positions increase cardiac demand and blood pressure; extra caution is essential with heart disease.
Avoid full inversions entirely; use Viparita Karani (legs-up-the-wall) as a gentle alternative.
Props That Can Help
Optional supports — use when helpful, not required
Wall
Use the wall for support as you build the strength and confidence needed for the full unsupported inversion — kick up gently and walk the feet down slowly.
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
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
- 7Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Prepare near a wall with a folded blanket for your head. Interlock your fingers, place your forearms on the floor, and crown of the head on the blanket, ensuring elbows are shoulder-width apart.
2. Inhale, press forearms down, lift hips, and carefully walk your feet towards your head.
3. Exhale, engage your core, and slowly lift your legs, coming into Salamba Sirsasana (Headstand), ensuring the body is in a straight line.
4. Once stable in Sirsasana, exhale and bend your right leg, bringing the right foot onto the left thigh, nearing the hip crease, for Ardha Padmasana (Half Lotus).
5. Inhale, then bend your left leg, placing the left foot onto the right thigh, near the hip crease, to form a full Padmasana (Lotus) with the legs pointing upwards.
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Frequently Asked Questions
Common questions about Urdhva Padmasana in Sirsasana
What is Lotus Headstand?
Lotus Headstand, also called Padma Sirsasana is a classical yoga posture. Its Sanskrit name Urdhva Padmasana in Sirsasana translates word-for-word as: Urdhva (Upward) · Padma (Lotus) · Sirsa (Head) · Asana (Pose). 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, open and strengthen the shoulders and stretch the hip flexors. Strengthens core and shoulders. Deeply opens hips. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A wall and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with neck injury and spinal injury should approach with care or consult a qualified teacher.
What are the benefits of Lotus Headstand?
Improves balance and concentration. Strengthens core and shoulders. Deeply opens hips. Calms the mind. Stimulates endocrine glands.
Who should avoid Lotus Headstand?
Avoid this pose if you have: Neck injury, Back injury, High blood pressure, Heart conditions, Glaucoma, Migraine, Vertigo, Menstruation, Pregnancy.
How many steps are in Lotus Headstand?
Lotus Headstand is practiced in 10 steps. Prepare near a wall with a folded blanket for your head. Interlock your fingers, place your forearms on the floor, and crown of the head on the blanket, ensuring elbows are shoulder-width apart.
Is Lotus Headstand suitable for beginners?
Lotus Headstand is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Lotus Headstand?
You may use: wall, blanket. Props make the pose more accessible and comfortable.
What conditions does Lotus Headstand help with?
Lotus Headstand is therapeutic for: posture correction, flexibility, strength, anxiety.
What poses should I do before Lotus Headstand?
Prepare with: Adho Mukha Svanasana, Standing Forward Bend, Forearm Stand. These warm up the relevant muscles and joints.
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