Side Upward Lotus in Headstand
Parsva Urdhva Padmasana in Sirsasana
Side Upward Lotus in Headstand rotates the lotus-bound legs to one flank, expanding the ribs and pelvis while the shoulders hold steady around the cervical spine.
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How to Perform
- 1
From Urdhva Padmasana in Sirsasana, keep the lotus compact and extend thighs back to weight the forearms evenly.
- 2
On an exhale, rotate the knees and hips to the right until lotus faces sideways, maintaining lift through the spine.
- 3
Keep shoulders square and weight centered as ribs lengthen toward the twisting side and breath stays smooth.
- 4
Hold for 3 to 5 breaths, then return to center before rotating to the left with the same care.
- 5
Come back to upright lotus, release the legs evenly, and exit the headstand with control.
Benefits
- Broadens intercostals and pelvic tissue through lateral stretch.
- Increases hip mobility while maintaining cervical stability.
- Enhances focus and breath management in complex inversions.
Alignment Cues
- Lotus stays compact near the pelvis as thighs rotate
- Pelvis hovers above shoulders with no side lean
- Ribs lengthen toward the twisting side while chin stays centered
- Weight distribution remains equal through both elbows
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