Lotus headstand: 6 benefits and how to do Urdhva Padmasana

Feeling drained after an extended day is inevitable, however yoga will help you chill out! Incorporating a lotus headstand into your every day life will help you chill out and soothe your physique and thoughts. Additionally it is referred to as urdhva padmasana and helps to develop the deep muscle tissue of the backbone, particularly the erector backbone. These muscle tissue are important to keep up a superb posture and help the opposite muscle teams within the arms, chest, and stomach. Common practise of this pose can also enhance digestion, core power, and lymphatic drainage. Right here’s methods to do it correctly and different advantages of performing a lotus headstand.

What’s lotus headstand or urdhva padmasana?

The title urdhva padmasana comes from the Sanskrit “urdhva” which means upward/ erect “padma” which means lotus, and “asana” which means pose. “It’s a sophisticated yoga pose that mixes the lotus place (padmasana) with a headstand (sirsasana). It’s thought of one of the difficult inversions in yoga. This troublesome pose highlights your core power by requiring you to maintain your legs folded fairly than unfold out, not like an ordinary headstand,” says yoga professional Himalayan Siddha Akshar.

Advantages of lotus headstand

Listed below are a few of the notable advantages of lotus headstand you have to know:

1. Improves steadiness

Common apply of yoga helps to enhance steadiness management, and static and dynamic steadiness, as present in a research revealed within the Slovenian Journal of Public Well being. Balancing in your head whereas sustaining the lotus pose is a check of steadiness. Constant practise of the lotus headstand pose may make it easier to enhance your steadiness and coordination in different points of life.

2. Strengthens the physique

The Lotus headstand pose calls for power within the arms, shoulders, neck, core, and legs. Common practise can result in noticeable enhancements in total bodily power and endurance, in accordance with a research revealed within the Worldwide Journal of Yoga.

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3. Retains stress at bay

A research revealed within the Worldwide Journal of Yoga revealed that common yoga improves focus, reduces stress and nervousness, and improves total psychological well being. Sustaining this pose wants appreciable psychological focus. Common practise will help enhance consideration and psychological readability. This inverted pose is believed to chill out the thoughts and decrease stress ranges.

4. Aids digestion

“This inversion has substantial digestive well being advantages. By reversing gravity, it stimulates the digestive organs, which helps to alleviate constipation and flatulence. When carried out correctly, it could actually additionally present aid from menstrual cramps throughout menstruation,” explains the professional.

5. Strengthens muscle tissue

The lotus headstand pose strengthens the spinal muscle tissue, notably the erector backbone. “These muscle tissue are important for sustaining a superb posture and supporting different muscular teams within the arms, chest, and stomach. The pose stretches and relaxes the spinal flexors, thighs, hamstrings, and legs whereas additionally stretching the Achilles tendon and gastrocnemius muscle tissue,” explains the professional.

6. Improves lymphatic drainage

The lotus headstand pose improves lymphatic drainage by rubbing the thoracic space and stimulating the lymph nodes. This reflexology method promotes the physique’s pure detoxing processes, which improves total well being and immune perform. Nonetheless, extra analysis is required to show the declare.

Methods to do lotus headstand?

Here’s a full information on methods to do a lotus headstand, as defined by the professional:

• Step 1: Begin in a kneeling place.
• Step 2: Place your forearms on the mat, interlacing your fingers.
• Step 3: Place the crown of your head on the mat, cradled by your arms.
• Step 4: Raise your knees and stroll your ft in the direction of your head.
• Step 5: Slowly raise your legs into a daily headstand place.
• Step 6: As soon as secure, bend your knees and cross your legs into the Lotus place.
• Step 7: Straighten your legs upward, sustaining steadiness.
• Step 8: Come down slowly by bringing your legs again to the bottom.

Respiratory sample to carry out lotus headstand

On this pose, deal with deep, sluggish breaths:

• Inhale deeply as you put together.
• Exhale as you raise into the headstand.
• Preserve sluggish, regular breaths whereas holding the pose.
• Inhale as you start to decrease your legs.
• Exhale as you come out of the pose.

Negative effects of lotus headstand or urdhva padmasana

• Chances are you’ll expertise a neck pressure or damage if not carried out accurately.
• Improper posture could make you fall and result in accidents.
• Chances are you’ll expertise an elevated stress within the head and eyes.
• Might irritate current neck, shoulder, or again points.
• Not appropriate for these with hypertension, glaucoma, or sure different well being circumstances.
• Could cause dizziness or nausea, particularly in newbies.

At all times hearken to your physique and regulate the pose as wanted to get outcomes. Additionally it is crucial to method it cautiously and with the help of an professional who can present advise and make it easier to keep away from damage.