How to Do the Upward Lotus in Yoga

Once you master leg position from the lotus posture, use it in a simple shoulder stand pose. Upward lotus, or the yoga urdhva padmasana pose, works the shoulders and hips as deeply as other shoulder stands, as it incorporates the resistance from your bent legs.

Difficulty: Moderate

Instructions

1. Rest on your back with your arms palm down at your sides and your feet extend. Exhale as you press your arms into the ground and lift your legs up overhead. Allow your hips to lift from the ground as you roll into the plow position. Extend your legs out straight so that you are resting on your toes.

2. Lift your hand and support your lower back in your hands. Keep your upper arms parallel to one another and pressed into the ground. Bend your knees, open them out to the side and press the bottoms of your feet together.

3. Find your balance in the shoulder stand and slip your feet into a full lotus posture. Place the tops of your feet on the upper thigh of the opposite leg. Lift your legs until they are parallel to the ground, keeping your spine tall and straight. Your hips should be stacked just above your shoulders.

4. Remain in this position for the count, or, if you are steady and strong in the upward lotus, release your hands from your back and extend them up, placing your palms against your knees.

5. Hold the yoga urdhava padmasana for five deep breaths before you exhale. Drop your hands to the floor, release your feet and slowly roll back down to rest.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!