⚖️Balance & Focus
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30 sec-2 min

Urdhva Padmasana

Upward Lotus Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Builds core and arm strength

Improves focus and balance

Energizes the body

About This Pose

Urdhva Padmasana combines the Lotus Pose (Padmasana) with a headstand or shoulder stand. The legs are crossed in lotus position while the body is inverted. This pose requires both the hip flexibility for lotus and the core strength for inversion, making it one of the more demanding combination poses in yoga.

Step-by-Step Guide

Follow these steps to practice Urdhva Padmasana safely

  1. 1

    Begin in Sirsasana (Headstand)

  2. 2

    Once stable, slowly bend one knee and place foot in half-lotus

  3. 3

    Bring the second foot into full lotus

  4. 4

    Engage core to maintain vertical alignment

  5. 5

    Keep breathing steady

  6. 6

    Hold for 15-30 seconds

  7. 7

    Release one leg at a time, returning to headstand before coming down

Who Should Avoid This Pose

  • Knee injuries
  • Hip problems
  • All Sirsasana contraindications apply
  • Not for practitioners who cannot hold headstand for 2+ minutes

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

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Sirsasana

Headstand Pose

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Vrischikasana

Scorpion Pose

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Mayurasana

Peacock Pose

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