Upward lotus (hold)

Urdhva Padmasana

Yogahardtimedno equipment

In shoulder stand, the legs are folded into full lotus and the hips flex so the lotus comes forward over the face (thighs about parallel to the floor); the straight arms support the knees with the hands, balancing on the shoulders.

How to do it

1. From shoulder stand, fold the right foot onto the left thigh, then the left foot onto the right thigh (full lotus).
2. Exhale: bend at the hips so the lotus drops forward until the thighs are about parallel to the floor, knees over the face.
3. Take the hands off the back one at a time and place them under the knees; straighten the arms so the knees rest in the palms.
4. Balance on the shoulders and back of the head, neck long; gaze to the nose. Hold.

Muscles worked

addominali, lombari, tricipiti, trapezi, glutei

Workouts that use it

• Ashtanga primary series