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Yoga Poses Guide
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Upward Lotus

Urdhva Padmasana

OORD-vah pahd-MAH-sah-nah
Upward Lotus
Stretches neck, shoulders and legs
Stimulates thyroid and kidneys
Improves focus and balance

How to perform upward lotus

  1. Begin in Shoulderstand with your hands supporting your back. Cross your legs into Lotus.
  2. Lower your legs with an exhale, bringing them perpendicular to the floor.
  3. Balancing on your shoulders, release your hands from your back and press them against your knees, arms straight.
  4. Hold the pose and take normal breaths.
  5. Support your back with your hands, lift your legs with an inhale and return to Shoulderstand. Repeat with the other leg on top.
Alignment cues
  • Do not turn neck
  • Press hands against knees
  • Energetically press knees toward floor
  • Arms straight
  • Keep shoulders on floor
Modification: Support your back with your hands and lift your knees toward the sky.
Avoid this pose if you have high blood pressure, back injury or knee issues.
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More yoga poses to discover

Upward lotus (Urdhva Padmasana in Sanskrit) is an advanced yoga pose that belongs to the hip openers and inversions categories. This asana targets abs and glutes & hip flexors and neck & upper traps and also involves ankles and knees and quadriceps and shoulders and upper back & lower traps muscles. Upward lotus stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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