Lotus headstand: 6 benefits and how to do Urdhva Padmasana

Feeling tired after a long day is inevitable, but yoga can help you relax! Incorporating a lotus headstand into your daily life can help you relax and soothe your body and mind. It is also known as urdhva padmasana and helps to develop the deep muscles of the spine, especially the erector spine. These muscles are essential to maintain a good posture and support the other muscle groups in the hands, chest, and belly. Regular practise of this pose may also improve digestion, core strength, and lymphatic drainage. Here’s how to do it properly and other benefits of performing a lotus headstand.

What is lotus headstand or urdhva padmasana?

The name urdhva padmasana comes from the Sanskrit “urdhva” meaning upward/ erect “padma” meaning lotus, and “asana” meaning pose. “It is an advanced yoga pose that combines the lotus position (padmasana) with a headstand (sirsasana). It is considered one of the most challenging inversions in yoga. This difficult pose highlights your core strength by requiring you to keep your legs folded rather than spread out, unlike a standard headstand,” says yoga expert Himalayan Siddha Akshar.

Benefits of lotus headstand

Here are some of the notable benefits of lotus headstand you must know:

1. Improves balance

Regular practice of yoga helps to improve balance control, and static and dynamic balance, as found in a study published in the Slovenian Journal of Public Health. Balancing on your head while maintaining the lotus pose is a test of balance. Consistent practise of the lotus headstand pose might help you improve your balance and coordination in other aspects of life.

2. Strengthens the body

The Lotus headstand pose demands strength in the arms, shoulders, neck, core, and legs. Regular practise can lead to noticeable improvements in overall physical strength and endurance, according to a study published in the International Journal of Yoga.

3. Keeps stress at bay

A study published in the International Journal of Yoga revealed that regular yoga improves focus, reduces stress and anxiety, and improves overall mental health. Maintaining this pose needs considerable mental concentration. Regular practise can help improve attention and mental clarity. This inverted pose is thought to relax the mind and lower stress levels.

4. Aids digestion

“This inversion has substantial digestive health benefits. By reversing gravity, it stimulates the digestive organs, which helps to relieve constipation and flatulence. When performed properly, it can also provide relief from menstrual cramps during menstruation,” explains the expert.

5. Strengthens muscles

The lotus headstand pose strengthens the spinal muscles, particularly the erector spine. “These muscles are essential for maintaining a good posture and supporting other muscular groups in the hands, chest, and belly. The pose stretches and relaxes the spinal flexors, thighs, hamstrings, and legs while also stretching the Achilles tendon and gastrocnemius muscles,” explains the expert.

6. Improves lymphatic drainage

The lotus headstand pose improves lymphatic drainage by rubbing the thoracic area and stimulating the lymph nodes. This reflexology technique promotes the body’s natural detoxification processes, which improves overall health and immune function. However, more research is needed to prove the claim.

How to do lotus headstand?

Here is a complete guide on how to do a lotus headstand, as explained by the expert:

• Step 1: Start in a kneeling position.
• Step 2: Place your forearms on the mat, interlacing your fingers.
• Step 3: Place the crown of your head on the mat, cradled by your hands.
• Step 4: Lift your knees and walk your feet towards your head.
• Step 5: Slowly lift your legs into a regular headstand position.
• Step 6: Once stable, bend your knees and cross your legs into the Lotus position.
• Step 7: Straighten your legs upward, maintaining balance.
• Step 8: Come down slowly by bringing your legs back to the ground.

Breathing pattern to perform lotus headstand

In this pose, focus on deep, slow breaths:

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• Inhale deeply as you prepare.
• Exhale as you lift into the headstand.
• Maintain slow, steady breaths while holding the pose.
• Inhale as you begin to lower your legs.
• Exhale as you come out of the pose.

Side effects of lotus headstand or urdhva padmasana

• You may experience a neck strain or injury if not performed correctly.
• Improper posture can make you fall and lead to injuries.
• You may experience an increased pressure in the head and eyes.
• May aggravate existing neck, shoulder, or back issues.
• Not suitable for those with high blood pressure, glaucoma, or certain other health conditions.
• Can cause dizziness or nausea, especially in beginners.

Always listen to your body and adjust the pose as needed to get results. It is also critical to approach it cautiously and with the support of an expert who can provide advise and help you avoid injury.