Lotus headstand: Benefits and how to do Urdhva Padmasana | XpertsReviews.com

Feeling tired after a long day is inevitable, but yoga can help you unwind! Incorporating the lotus pose into your daily life can help you relax and soothe your body and mind. It is also known as urdhva padmasana and helps develop the deep muscles of the spine, especially the erector spinae muscles. These muscles are essential for maintaining good posture and supporting other muscle groups in the hands, chest, and abdomen. Practicing this pose regularly can also improve digestion, muscle strength, and lymphatic drainage. Here’s how to do it correctly and other benefits of the lotus pose.

What is Headstand Lotus Position or Urdhva Padmasana?

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

Benefits of the Lotus Position

Here are some of the notable benefits of the lotus position that you should know:

1. Improves balance

Regular yoga practice helps improve balance control, static and dynamic balance, as shown by a study published in the Slovenian Journal of Public Health. Balancing on your head while maintaining the lotus pose is a test of balance. Regular practice of the lotus head pose can help you improve your balance and coordination in other areas of life.

2. Strengthens the body

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

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3. Keeps stress at bay

A study published in the International Journal of Yoga Studies have found that regular yoga practice improves focus, reduces stress and anxiety, and improves overall mental health. Maintaining this pose requires considerable mental concentration. Regular practice can help improve attention and mental clarity. This inverted pose is believed to relax the mind and reduce stress levels.

4. Aids digestion

“This inversion has substantial benefits for digestive health. By reversing gravity, it stimulates the digestive organs, which helps relieve constipation and flatulence. When done correctly, it can also relieve menstrual cramps during your period,” the expert explains.

5. Strengthens muscles

The lotus pose strengthens the spinal muscles, especially the erector spinae muscles. “These muscles are essential for maintaining good posture and supporting other muscle groups in the hands, chest, and abdomen. The pose stretches and relaxes the spinal flexors, thighs, hamstrings, and legs while stretching the Achilles tendon and gastrocnemius muscles,” the expert explains.

6. Improves lymphatic drainage

The lotus pose improves lymphatic drainage by rubbing the chest 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 this claim.

How to do the headstand lotus position?

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

• Step 1: Start in a kneeling position.
• 2nd step: Place your forearms on the mat with your fingers interlaced.
• Step 3: Place the top of your head on the mat, cradled by your hands.
• Step 4: Lift your knees and bring your feet toward your head.
• Step 5: Slowly raise your legs until you reach a normal handstand position.
• Step 6: Once stable, bend your knees and cross your legs in the Lotus position.
• Step 7: Straighten your legs upwards while maintaining balance.
• Step 8: Slowly lower yourself down, bringing your legs back to the ground.

Breathing pattern for performing the headstand lotus position

In this pose, focus on deep, slow breaths:

• Take a deep breath as you prepare.
• Exhale as you stand up.
• Maintain slow, steady breathing while holding the pose.
• Inhale as you begin to lower your legs.
• Exhale as you come out of the pose.

Side Effects of Lotus Pose or Urdhva Padmasana

• You may suffer neck strain or injury if the exercise is not performed correctly.
• Poor posture can cause you to fall and lead to injury.
• You may feel increased pressure in your head and eyes.
• May aggravate existing neck, shoulder or back problems.
• Not suitable for people with high blood pressure, glaucoma or certain other health conditions.
• May cause dizziness or nausea, especially in beginners.

Always listen to your body and adjust the posture as needed to achieve results. It is also essential to approach it with caution and with the support of an expert who can advise you and help you avoid injuries.