Inversions-ShoulderstandBeginner
Upward Lotus in Shoulderstand
Urdhva Padmasana in Sarvangasana
Upward Lotus in Shoulderstand folds the legs into Padmasana while lifted, intensifying hip work and broad chest opening within the inversion.
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How to Perform
- 1
From Supported Shoulderstand I, bend knees and cross the right foot over the left thigh, then the left foot over the right to form lotus.
- 2
Draw heels toward the pelvis and lift knees skyward, keeping hips stacked over shoulders.
- 3
Press shoulders and upper arms firmly down while the spine lengthens toward the feet.
- 4
Breathe deeply for 30–60 seconds, allowing the dorsal ribs to broaden.
- 5
Uncross the legs evenly, return to straight shoulderstand, and descend carefully.
Benefits
- Opens hips and knees while maintaining the stabilising effects of shoulderstand.
- Expands the back ribs and chest to deepen breath awareness.
- Improves circulation through the pelvic and abdominal regions.
Alignment Cues
- Lotus stays snug near the pelvis without drifting forward
- Shoulders and upper arms press down evenly
- Spine remains long while chin rests toward the sternum
- Breath stays smooth through the throat lock
Common Mistakes
No common mistakes listed.
Contraindications
- • Uncontrolled hypertension, glaucoma, or retinal pathology
- • Recent cervical spine, shoulder, or brain injury
- • Knee or ankle pathology aggravated by lotus
- • Pregnancy after first trimester unless a long-term inversion practitioner
Recommended Props
BlanketStrapWall
Tags
Advanced ShoulderstandsHipsIntermediateInversions-ShoulderstandSarvangasana SeriesShouldersSpineasana