Lotus headstand: 6 benefits and how to do Urdhva Padmasana

Feeling drained after an extended day is inevitable, however yoga might help you calm down! Incorporating a lotus headstand into your each day life might help you calm down and soothe your physique and thoughts. It’s also referred to as urdhva padmasana and helps to develop the deep muscle groups of the backbone, particularly the erector backbone. These muscle groups are important to keep up a superb posture and assist the opposite muscle teams within the fingers, chest, and stomach. Common practise of this pose may additionally 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” that means upward/ erect “padma” that means lotus, and “asana” that means pose. “It’s a sophisticated yoga pose that mixes the lotus place (padmasana) with a headstand (sirsasana). It’s thought-about some of the difficult inversions in yoga. This troublesome pose highlights your core power by requiring you to maintain your legs folded moderately than unfold out, in contrast to a normal headstand,” says yoga knowledgeable Himalayan Siddha Akshar.

Advantages of lotus headstand

Listed below are a number of the notable advantages of lotus headstand you will need to know:

1. Improves steadiness

Common follow of yoga helps to enhance steadiness management, and static and dynamic steadiness, as present in a examine printed within the Slovenian Journal of Public Well being. Balancing in your head whereas sustaining the lotus pose is a take a look at of steadiness. Constant practise of the lotus headstand pose would possibly assist you enhance your steadiness and coordination in different elements 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 keeping with a examine printed within the Worldwide Journal of Yoga.

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3. Retains stress at bay

A examine printed 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 might help enhance consideration and psychological readability. This inverted pose is believed to calm down 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 knowledgeable.

5. Strengthens muscle groups

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

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 operate. Nonetheless, extra analysis is required to show the declare.

How one can do lotus headstand?

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

• 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 fingers.
• Step 4: Carry your knees and stroll your ft in direction of your head.
• Step 5: Slowly elevate 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, gradual breaths:

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

Unwanted side effects of lotus headstand or urdhva padmasana

• You could expertise a neck pressure or harm if not carried out appropriately.
• Improper posture could make you fall and result in accidents.
• You could expertise an elevated strain within the head and eyes.
• Could worsen current neck, shoulder, or again points.
• Not appropriate for these with hypertension, glaucoma, or sure different well being situations.
• May cause dizziness or nausea, particularly in inexperienced persons.

All the time hearken to your physique and alter the pose as wanted to get outcomes. It’s also vital to method it cautiously and with the assist of an knowledgeable who can present advise and assist you keep away from harm.