Urdhva Padmasana, also known as Upward Lotus Pose or Vertical Lotus Pose, is a seated yoga posture that involves lifting both legs and crossing them in a lotus position while balancing on the buttocks.
How To Perform Urdhva Padmasana (Upward Lotus Pose)
Begin by sitting in Dandasana (Staff Pose) with your legs straight out in front of you.
Bend your right knee and place your right foot on top of your left thigh, bringing your heel as close to your navel as possible.
Next, bend your left knee and place your left foot on top of your right thigh, bringing your heel as close to your navel as possible.
Hold onto your toes or ankles with your hands and straighten your spine.
Inhale and begin to lift your legs off the ground, keeping your feet crossed in the lotus position.
Hold the pose for several breaths, maintaining balance and keeping your spine straight.
Exhale and release your legs back down to the ground, coming back to Dandasana.
It is important to practice this pose gradually, working on building core strength and balance before attempting to lift both legs off the ground.
Modifications
If you have difficulty balancing, you can practice the pose with your back against a wall or with the support of a chair.
If you are not able to bring your legs into lotus pose, you can modify the pose by simply crossing your legs and placing your feet on the floor.
Benefits
Strengthens the legs and hips
Increases flexibility in the hips, knees, and ankles
Stretches the muscles in the thighs and groins
Improves balance and concentration
Can help to relieve stress and anxiety
Contraindications
Knee or ankle injuries or pain
Hip pain or injuries
Lower back pain or injuries
High blood pressure
Glaucoma
Chakras
This pose can help to balance and activate the Root (Muladhara) and Sacral (Swadhisthana) chakras, which are located in the lower body and are associated with stability, grounding, and creativity.
Doshas
Urdhva Padmasana can help to balance the Vata dosha, which tends to be imbalanced in individuals who experience anxiety, restlessness, and difficulty with focus and concentration.
Drishi
The gaze in this pose is typically directed towards the tip of the nose (Nasagra Drishti) or towards the third eye (Ajna Chakra Drishti).
History Of Urdhva Padmasana (Upward Lotus Pose)
The origins of this asana is unknown, however, it is a variation of Padmasana (Lotus Pose), which has been a traditional seated meditation pose in yoga for thousands of years.
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