1
Begin in Shoulder Stand
From Sarvangasana, support your back with your hands and keep the weight on your shoulders. Experienced practitioners often come into this from Halasana.
How to do Upward Lotus (Urdhva Padmasana)
2
Fold the Lotus
Bend your right leg and place the right foot on the left hip crease, then bend the left leg and place the left foot on the right hip crease, using your hands if needed. Stop if the knees feel any strain.
3
Find the Balance
Keep the hips stacked over the shoulders and the knees pointing upwards.
4
Support the Knees
Release one hand at a time and place the palms under the knees, then straighten your arms so the knees rest on the hands.
5
Hold and Breathe
Keep the head still and gaze towards the nose. Hold for 8–10 breaths, then return the hands to the back, release the lotus with care and come down slowly.
✅ Benefits
- Opens the hips
- Strengthens the shoulders, arms and core
- Builds balance and control in an inversion
- Demands calm, steady focus
🌿 Wellness Support
- Traditionally practised as part of the calming finishing sequence
- A pose that many experienced practitioners find quietening
⚠️ Precautions
- Never force the lotus — stop immediately if you feel pain in the knees or neck
- Cross the legs simply at the shins, or stay in Shoulder Stand, if full lotus is not comfortable
- Keep the hands on the back until the balance is steady
- Learn this with guidance from an experienced teacher
🩺 Check With a Healthcare Professional First If You Have
- Any knee injury, or a neck injury or neck pain
- High blood pressure or heart conditions
- Glaucoma, a detached retina or a recent eye procedure
- Pregnancy — avoid unless experienced and cleared by your doctor or midwife; traditionally inversions are also skipped during menstruation
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