Urdhva Padmasana -Upward Lotus Pose

Urdhva Padmasana—Upward Lotus Pose
 Image by ChatGPT

What is Urdhva Padmasana?

The term Urdhva means “upward” in Sanskrit. Padma means “lotus.” Asana means “pose.” So Urdhva Padmasana literally means the Upward Lotus Pose. 

This is an advanced yoga posture that combines the lotus leg position (Padmasana) with an inverted or shoulder-stand-type base. It challenges balance, flexibility, and strength. 

Why practice it? (Benefits)

Here are several of the main benefits of practicing Urdhva Padmasana:

• Improves balance because you’re in an inverted position and must maintain stability. 

• Strengthens shoulders, arms, neck, core, and legs, thanks to holding the body inverted and in the lotus leg configuration. 

• Opens the hips (because of the lotus leg position) and improves flexibility in the hip joints. 

• Stimulates the thyroid and kidneys and enhances circulation, especially because of the inversion effect.

• Supports mental focus and calmness: holding a challenging pose requires concentration and awareness. 

Upward Lotus Pose
Nicholas A. Tonelli from Pennsylvania,
USA, CC BY 2.0, via Wikimedia Commons

How to do Urdhva Padmasana—Step-by-Step

Be aware: this is an advanced pose. It is best approached after you are comfortable with a standard shoulder stand and lotus legs (Padmasana). 

Here is a typical sequence:

1. Lie down on your back. Then lift up into a shoulder stand (Sarvangasana) so that your shoulders are the base, your back is supported, and your legs point up.

2. From the shoulder stand, cross your legs into lotus: place the right foot on the left thigh and the left foot on the right thigh (Padmasana).

3. Exhale and slowly lower the legs, keeping them crossed in lotus, so that they come down perpendicular or near-perpendicular to the floor.

4. Once stable, release the hands from the back and extend them to press gently against the knees, arms straight, to support the posture. 

5. Keep your gaze (drishti) steady, breathing normally. Hold for a few breaths (as your ability allows).

6. To exit: bring hands back to support the back, lift the legs out of lotus, return to shoulder stand position, then gradually lower.

Alignment tips & things to watch

• Do not turn your neck while in the pose; keep it stable on the mat or support. 

• Shoulders must remain grounded; the base must be stable.

• Keep your spine in a straight line, and avoid collapsing the chest or back.

• The lotus position must be comfortable and open in your hips; if your hips are tight, forcing lotus can injure knees.

• If you can’t get full lotus, first work on hip opening and lotus sitting before attempting the inversion.

Padmasana—Lotus Pose, Image by ChatGPT

Contraindications & precautions

Because Urdhva Padmasana is advanced and involves inversion and lotus legs, there are several precautions:

• Avoid if you have high blood pressure, glaucoma, or neck/shoulder injuries. 

• If your knees or ankles are not yet strong, or your hips are tight, skip or modify the lotus part.

• Do not rush into it; master basic poses like Sarvangasana (shoulder stand) and Padmasana (lotus) first. 

• Practice under supervision or using a wall for support if needed.

• Always warm up the body, especially hips, shoulders, and spine, before attempting this pose.

Variations & modifications

• One modification is to perform the pose close to a wall so your legs can touch the wall lightly for support.

• If lotus is too intense, you can fold the legs in a more comfortable cross-legged variation while working toward full lotus.

• A gentler version: doing the shoulder-stand alone, then just one leg into lotus, then progress to both.

Key benefits in everyday practice

When practiced regularly with care, Urdhva Padmasana can:

• Help you develop core strength and shoulder endurance, which benefit many other poses and daily activities.

• Improve your hip flexibility, which supports sitting comfortably cross-legged and helps in other yoga poses.

• Enhance body awareness and balance—the inverted nature makes you sensitive to alignment and engages subtle muscles.

• Support mental clarity and calm—holding an advanced pose invites focus, breath awareness, and presence.

• Provide a novel challenge: reaching toward advanced poses builds confidence and discipline in your yoga practice.

Common mistakes & how to avoid them

• Forcing the lotus legs when hips are tight leads to knee pain. Avoid by working on hip openers first.

• Letting the shoulders lift off the floor or collapsing the back → reduces stability. Ensure shoulders stay grounded and back stays long.

• Holding breath or gripping the legs—this creates tension. Keep breathing smoothly and soften the grip.

• Turning the head while inverted → neck stress. Keep the neck straight and stable on the mat.

• Rushing into the full pose before the foundational poses are mastered. Patience is key.

Tips for progression and safe practice

• Use props like folded blankets under your shoulders to support the neck when inverted.

• Begin with a wall-assisted practice to build confidence.

• Work regularly on hip‐opening poses (like pigeon pose and lotus preparation) and shoulder/upper‐body strength.

• Focus on breath: smooth inhales and exhales help you stay calm and prevent strain.

• Always warm up the spine, shoulders, hips, and core before attempting advanced inversions.

• Practice in a safe space, possibly under guidance, until you are confident.

Summary

Urdhva Padmasana (Upward Lotus Pose) is a powerful and advanced yoga asana. By combining the lotus leg position with a shoulder‐stand base, it challenges strength, flexibility, balance, and focus. With regular, mindful practice—including hip preparation, shoulder work, and inversion safety—you can enjoy the many benefits: a stronger body, a calmer mind, and deeper yoga awareness. 

However, it must be approached with care, respect for your body’s limits, and proper alignment. When performed safely, it is a beautiful expression of yoga’s capacity to elevate both body and mind.