Lotus Headstand

Lotus Headstand , also known as Urdhva Padmasana , is an advanced yoga pose that combines elements from the Lotus position (Padmasana) and Headstand (Sirsasana). This position strengthens the core and upper body , while increasing flexibility in the hips and thighs . It is a powerful pose that requires good balance, strength and concentration.

Correct Technique

How to perform Lotus Headstand:

  1. Start in a normal Headstand (Sirsasana) with the head placed firmly on the mat and the elbows close to the body.
  2. When you are in a stable standing position, cross your legs in the Lotus position (Padmasana). Bring the right foot over the left thigh and the left foot over the right thigh.
  3. Make sure to keep your core muscles engaged and your back straight to maintain balance.
  4. Breathe deeply and hold the position for 5-10 breaths , then release gently by straightening your legs and returning to normal Headstand before lowering yourself down.

Common Errors

  • Unstable core muscles: If the core is not activated, it can be difficult to maintain balance. Make sure your abdominal and back muscles are engaged.
  • Pressure on the neck: Avoid putting too much weight on the head and neck. Make sure your arms carry a large portion of your weight.
  • Lack of flexibility: For those with tight hips, it can be difficult to get the legs into the Lotus position. Practice seated Lotus before attempting this advanced variation.

Modifications and Variations

  • For beginners: First practice headstand without the Lotus position until you master the balance. You can also use a wall as support.
  • Deeper version: When you are comfortable with the basic position, you can try to hold the position longer or work with deeper breathing and meditative focus.

Repetitions and Sets

Hold the Lotus Headstand for 5-10 breaths , and repeat 2-3 times if desired. Be sure to take breaks between sets to allow your neck and shoulders to rest.

Breathing techniques

Inhale calmly through your nose while maintaining the stability of the position. Each exhalation helps you relax into the position and maintain your balance.

Visual Tips and Angles

Watch this video for a detailed walkthrough of how to perform the Lotus Headstand with proper technique:

The video provides a detailed review of the Lotus Headstand, with tips for safe and effective performance.

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