LOTUS HEADSTAND (Urdhva Padmasana)
LOTUS HEADSTAND
Students ask me why they need to do inversions and the answer really is, you don’t NEED to invert.
In fact, there are many reasons NOT to: high blood pressure, a history of stroke, gastric reflux, pregnancy, your monthly cycle, neck issues or pain in the cervical spine.
But if none of those apply to you, Inversions are a fun way to see the world differently, reverse the effects of gravity, tonify the inner organs and just add a little sparkle to your practice.
Inversions also help increase concentration, improve blood flow to the brain, alleviate mild depression, stimulate the pituitary gland (responsible for cortisol levels), and calm the body and mind.
ALIGNMENT
Considered an ADVANCED VARIATION of HEADSTAND (Sirsasana), this pose should only be attempted if both SUPPORTED HEADSTAND and LOTUS POSE are part of your practice.
If you are comfortable with HEADSTAND but have never done this variation, I recommend starting at the wall. Working privately with a Certified Yoga Instructor can ensure your practice is safe and challenging at the same time.
There are 2 WAYS to get into it: LOTUS FIRST, and then inverting, or beginning in HEADSTAND, and taking the legs into LOTUS position.
We’ll focus on the latter.
In HEADSTAND (Sirsasana), release the right ankle to the top of the left knee. Slide it down into the left groin.
Release the left ankle to the right knee. Drop it to the right groin.
Remember to uncross the legs and re-cross – the opposite leg on top – for balance in the hips.
WORK IN THE POSE
Firm the tailbone against the pelvis.
Draw the knees in towards the midline, and make sure the knee points are reaching to the sky.
Feet should be engaged, toes pointing towards the knees (more so than in attached picture).
CAUTION
Inversions are not recommended for those with neck issues, high blood pressure, a history of stroke, gastric reflux, hernia, pregnancy, or women on their cycle.
If you are new to yoga, consider hiring a Certified Private Yoga Instructor to learn the fundamentals of inversions before attempting this pose.
Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
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