Urdhva Padmasana in Sirsasana
ऊर्ध्व पद्मासन शीर्षासन
Target Muscles
Benefits (5)
- + Improves balance and concentration
- + Strengthens core and shoulders
- + Deeply opens hips
- + Calms the mind
- + Stimulates endocrine glands
Avoid If (9)
- - Neck injury
- - Back injury
- - High blood pressure
- - Heart conditions
- - Glaucoma
- - Migraine
- - Vertigo
- - Menstruation
- - Pregnancy
About
This advanced inversion combines the challenge of Headstand with the deep hip-opening of Lotus Pose. It requires significant core strength, balance, and hip flexibility, demanding precise alignment and control.
Step-by-Step Instructions
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.
6. Actively draw the outer thighs towards each other and press the shins down, deepening the lotus lock. Keep the sacrum lifted and tailbone drawn towards the pubic bone.
7. Maintain a strong core engagement, lift the shoulders away from the ears, and extend through the entire spine.
8. Hold the pose with steady breathing, focusing on balance and the internal lift.
9. To release, carefully unlock the left leg first, then the right, returning to Salamba Sirsasana.
10. Exhale, slowly lower your legs to the floor, and rest in Balasana (Child's Pose).