Upward Lotus

Urdhva Padmasana — "upward lotus posture"

Also known as: Lotus in Shoulderstand

Lotus pose folded into shoulderstand, from the Ashtanga finishing sequence. It requires a secure, well-supported shoulderstand and comfortable full lotus — both, without compromise, before combining them upside down.

Step by step

1Establish a steady supported shoulderstand with blankets under your shoulders and hands on your back.
2Bend one knee and use gravity's help to fold that foot toward the opposite hip crease, as in lotus.
3Fold the second leg in to complete the lotus, working slowly and never forcing the knees.
4Balance the folded legs over your torso, knees pointing up.
5If you are stable, extend your arms and press your hands to your knees, arms straight.
6Keep your neck still and your weight on your shoulders and upper arms.
7To exit, release the legs one at a time back to shoulderstand, then roll down with control.

Benefits

✓ Deepens hip flexibility within a stable inversion
✓ Refines balance and control in the shoulderstand family
✓ Compact and quieting — a traditional step in the Ashtanga closing poses
✓ Trains the core to organize the body precisely while inverted

Make it yours

· Practice half lotus in shoulderstand, changing which leg folds first between sessions.
· Cross your legs loosely at the shins instead of full lotus and balance that shape instead.
· Keep your hands supporting your back rather than pressing them to your knees.

Take care

Avoid with knee, hip, or neck injuries — lotus is demanding on knees even right-side up.
As a full inversion, generally not advised with high blood pressure, glaucoma or other eye conditions, or during pregnancy.
If the lotus does not fold in easily here, stop — never crank the knees while inverted.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Ashtanga — as “Urdhva Padmasana” (#52)

Props that help here

Yoga blanket — Folded under the hips in seated poses, under the knees in kneeling ones, under the shoulders for shoulderstand. A firm household blanket works too. find one
Wrist wedge — Reduces the wrist angle in plank, chaturanga, and arm balances. Worth trying before concluding your wrists can't do this. find one

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