1
Sit in Full Lotus
Sit in full lotus with the spine tall. If full lotus is not available, cross your legs simply.
How to do Utpluthih
2
Place the Hands
Place your palms flat on the floor beside your hips, fingers spread and pointing forward.
3
Engage
Draw your belly in, press the shoulders down and straighten your arms firmly.
4
Lift Off
Inhale and press into the hands to lift your hips and crossed legs off the floor. Breathe steadily for 10 breaths, then lower with control.
✅ Benefits
- Strengthens the wrists, arms and shoulders
- Builds strong core and abdominal engagement
- Develops balance and control
- Builds stamina and focus
🌿 Wellness Support
- May help build strength for other arm balances
- Many people find it energising after seated poses
⚠️ Precautions
- Stop if you feel pain in the wrists, shoulders or knees
- Place blocks under the hands for extra height
- Lift only the hips at first, keeping the feet on the floor
- Use a simple cross-legged seat if lotus strains the knees
🩺 Check With a Healthcare Professional First If You Have
- A wrist, elbow or shoulder injury
- A knee injury (avoid the lotus legs)
- A recent abdominal injury or surgery
- Pregnancy — avoid; check with your doctor or midwife
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