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 every day life might help you calm down and soothe your physique and thoughts. It is usually referred to as urdhva padmasana and helps to develop the deep muscle tissues of the backbone, particularly the erector backbone. These muscle tissues are important to take care of an excellent 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 learn how 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 complicated yoga pose that mixes the lotus place (padmasana) with a headstand (sirsasana). It’s thought of some of the difficult inversions in yoga. This troublesome pose highlights your core power by requiring you to maintain your legs folded relatively than unfold out, not like a typical headstand,” says yoga skilled Himalayan Siddha Akshar.

Advantages of lotus headstand

Listed here are among the notable advantages of lotus headstand you need to know:

1. Improves steadiness

Common follow 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 would possibly make it easier to enhance your steadiness and coordination in different features 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 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 might help enhance consideration and psychological readability. This inverted pose is assumed 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 will probably additionally present reduction from menstrual cramps throughout menstruation,” explains the skilled.

5. Strengthens muscle tissues

The lotus headstand pose strengthens the spinal muscle tissues, significantly the erector backbone. “These muscle tissues are important for sustaining an excellent 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 tissues,” explains the skilled.

6. Improves lymphatic drainage

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

Methods to do lotus headstand?

Here’s a full information on learn how to do a lotus headstand, as defined by the skilled:

• 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: Carry your knees and stroll your toes in the direction of your head.
• Step 5: Slowly carry your legs into an everyday 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.

Respiration sample to carry out lotus headstand

On this pose, deal with deep, gradual breaths:

• Inhale deeply as you put together.
• Exhale as you carry 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 damage if not carried out accurately.
• 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 circumstances.
• Could cause dizziness or nausea, particularly in newbies.

At all times take heed to your physique and regulate the pose as wanted to get outcomes. It is usually vital to strategy it cautiously and with the help of an skilled who can present advise and make it easier to keep away from damage.