Inversions-HeadstandBeginner

Upward Lotus in Headstand

Urdhva Padmasana in Sirsasana

Upward Lotus in Headstand folds the legs into Padmasana above the hips, amplifying lift through the spine and ribs while maintaining the calm precision of Sirsasana.

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How to Perform

1
From Sirsasana I, bend the knees and cross the right foot over the left thigh, then the left foot over the right to form lotus.
2
Hug heels toward the pelvis and press knees upward so thighs stack over the shoulders.
3
Lengthen through tail and crown, keeping weight light on the head as shoulders stay lifted.
4
Hold for about thirty seconds with deep breaths, then extend the thighs back without losing the lotus bind.
5
Uncross the legs evenly, return to straight headstand, and descend with control.

Benefits

Opens hips while reinforcing axial lift in inversion.
Encourages expansive breathing by broadening the dorsal ribs.
Improves pelvic circulation through the compact lotus shape.

Alignment Cues

Lotus sits close to the pelvis without sagging forward
Shoulders stay elevated to protect the neck
Core draws in to keep the lumbar region long
Weight remains centered over the crown with forearms active

Common Mistakes

No common mistakes listed.

Contraindications

• Uncontrolled hypertension, glaucoma, or retinal pathology
• Recent cervical spine, shoulder, or brain injury
• Pregnancy after first trimester unless long-term inversion practitioner

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