How to do Urdhva Padmasana (Lotus Pose in Headstand): Steps & Health Benefits

Health benefits of Urdhva Padmasana include removing Stress, Strengthen Hip, Knee and Thigh Muscles, Increases the Focus of Mind and Concentration, Strengthen the Neck, Chest, and Shoulders

Updated: June 1, 2018


Urdhva Padmasana is one of the most important and advance asana in yoga with lots of health benefits. It is also known as The Lotus Pose in Headstand. The name Urdhva Padmasana actually comes from Sanskrit words, it is a combination of three words, where Inverted or upward, Padma means Lotus and Asana means Pose. This asana is a mix of Sirsasana and Padmasana while doing this you needs to perform the two stances in the meantime and that is the reason it is named as Louts in Headstand Pose.

Urdhva Padmasana has lots of health benefits; among that some of the health benefits of Urdhva Padmasana include removing Stress,  Strengthen Hip, Knee and Thigh Muscles, Increases the Focus of Mind and Concentration, Strengthen the Neck, Chest, and Shoulders, Enhance Sexual Health, Improves Digestive Health, Helps to Reduce Back Pain, Improves Flexibility of Spine,  and Reduce Lower Body Fat.

Before we go to do this asana, we should know for whom this Urdhva Padmasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Urdhva Padmasana (The Lotus Pose in Headstand):

  • To start this asana get onto the yoga mat and kneel down on the yoga mat.
  • While doing this asana put one folded blanket on the yoga mat for your head safety and support. From that point onward, get into the position of Sirsasana (Classical headstand Pose). 
  • Before all else, you may take the help of a wall for your body balance; take your associate or a companion help for keeping you from any fall and for your wellbeing moreover. 
  • From that point onward, tenderly twist your right leg and put it to your left side thigh, and place your left leg to your right side (interlock the two legs same as lotus posture. 
  • Subsequent to performing Lotus posture, hold the position alongside endeavor to keep up your balance as much as you can. While doing the last position, take normal breathing.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 1 to 2 minutes.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, shoulders, abdominal, spine, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Urdhva Padmasana (The Lotus Pose in Headstand):


Urdhva Padmasana Stimulate the Reproductive Organs:

Practicing of Urdhva Padmasana on a regular basis can enhance sexual performance because while doing Urdhva Padmasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Urdhva Padmasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Urdhva Padmasana Strengthen The Forearms, Wrists and Shoulders:

Different studies have been proven that regular practice of Urdhva Padmasana, can stretch your Forearms, Wrists and Shoulders Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Forearms, Wrists and Shoulders Muscles during exercise and other works.

Urdhva Padmasana Increases the Focus of Mind and Concentration:

Regular practice of Urdhva Padmasana helps to improve the focus of mind and concentration because while doing Urdhva Padmasana, it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly. 

Urdhva Padmasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Urdhva Padmasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Urdhva Padmasana Improves Digestion:

Different studies have been proven that regular practice of Urdhva Padmasana, can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Urdhva Padmasana put some extra pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Urdhva Padmasana Increases Blood Flow to the Head and Scalp:

Urdhva Padmasana is the one of the best asana, which is very good for our head and scalp health because it improve the blood flow to the head and scalp, which carries various nutrients to our body. Regular practicing this asana not only good for your scalps health, but also it is very good for our hair follicles and it reduce the hair fall.

Urdhva Padmasana Improves the Body Posture:

Regular practice of Urdhva Padmasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture

Health benefits of Urdhva Padmasana



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