Urdhva Padmasana (ऊर्ध्व पद्मासन)

Urdhva Padmasana (ऊर्ध्व पद्मासन), or Upward Lotus Pose, is an advanced and complex inversion that combines the benefits of an inverted posture with the deep hip-opening of Padmasana (Lotus Pose). The name comes from the Sanskrit words “urdhva” (upward), “padma” (lotus), and “asana” (posture). It is typically practiced as a part of a finishing sequence in a traditional yoga class.

How to do Urdhva Padmasana

  1. Start in Shoulderstand (Salamba Sarvangasana):
    Lie on your back with your legs and torso lifted toward the ceiling, supported by your hands on your lower back. Your body should be in a straight line from your shoulders to your feet, with your weight resting on your shoulders, not your neck or head.
  2. Enter Lotus Pose:
    While in shoulderstand, carefully bend your right leg and place your right ankle on your left thigh, bringing your foot into a half-lotus position. Then, bend your left leg and place your left ankle on your right thigh, completing the lotus pose. This is a very challenging transition that requires significant hip flexibility.
  3. Lift and Balance:
    Once you are in lotus pose while inverted, release your hands from your lower back. Place your hands on your knees or thighs and push your legs and hips upward, away from your chest. Your arms will be straight, supporting the pose.
  4. Hold the Pose:
     Balance on your shoulders and the back of your head. Engage your core and keep your spine long. Breathe deeply and calmly. Your gaze (drishti) is typically toward the tip of your nose (nasagra drishti).
  5. Exit the Pose:
    To come out, gently bring your hands back to your lower back to support your hips. Release your legs from the lotus position, one at a time, and return to shoulderstand. Slowly and with control, lower your legs and torso back to the mat. Counter-poses like Fish Pose (Matsyasana) are often practiced afterward to release the neck and shoulders.

Benefits of Urdhva Padmasana

  • Strength and Stability:
    It builds strength in the core, shoulders, neck, and back muscles, particularly the erector spinae, which are essential for maintaining good posture.
  • Flexibility:
    It’s an intense hip opener that deepens the flexibility of the hips, knees, and ankles. It also stretches the hamstrings and spinal flexors.
  • Improved Circulation:
    As an inversion, it reverses the flow of blood, increasing circulation to the brain, which is said to improve mental clarity, focus, and memory.
  • Stimulates Glands and Organs:
    The pressure on the throat and abdomen stimulates the thyroid, parathyroid, and digestive organs. It can aid in lymphatic drainage, which supports the body’s natural detoxification process.
  • Calming Effect:
    Like other inversions, it can calm the nervous system, reduce stress and anxiety, and alleviate insomnia.
  • Energy and Prana Flow:
    According to yogic philosophy, this pose can help balance the flow of prana (life force) and is believed to activate and balance the chakras, particularly the crown, throat, and root chakras.

Contraindications of Urdhva Padmasana

Avoid or modify this pose if you have:

  • Neck or Shoulder Injuries:
    Any pain or injury in these areas, including cervical spondylitis, makes this pose extremely dangerous.
  • Knee or Ankle Injuries:
    The deep flexion and external rotation required can exacerbate existing knee or ankle issues, including ligament tears or arthritis.
  • Cardiovascular Conditions:
    Individuals with high blood pressure, heart conditions, or a history of stroke should avoid all inversions.
  • Glaucoma or Inner Ear Issues:
    Increased blood flow to the head can worsen these conditions.
  • Pregnancy:
    It’s generally advised to avoid this pose during pregnancy.
  • Menstruation:
    Many traditions advise against inversions during menstruation.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Muscles Engaged:

  • Core:
    The abdominals and obliques are heavily engaged to maintain stability and balance.
  • Shoulders and Arms:
    The deltoids, triceps, and muscles of the upper back are activated to support the body’s weight.
  • Spine:
    The erector spinae muscles along the spine are active to keep the body straight and lifted.
  • Hips and Legs:
    The external rotators of the hips are stretched, as are the hamstrings and muscles of the calves.

Joints Involved:

  • Shoulder Girdle:
    The shoulders are the foundation of the pose, bearing the body’s weight.
  • Spine:
    The spine is elongated and held straight.
  • Hips:
    The hip joints are in deep external rotation and flexion.
  • Knees and Ankles:
    The knees are flexed and the ankles are crossed, requiring significant flexibility.