Shoulder Stand with Lotus Legs - Urdhva Padmasana

Try out this Asana with me?, Health Challenge Invite. ?rdhva Padm?sana

STEPS :

1. Begin in Salamba Sarvangasana (Supported Shoulder stand) with both legs straight and the hands supporting the back.
2. Exhaling, bring the right ankle to the right thigh, and the left ankle to the right thigh (Take one hand away from the back to assist, if necessary)
3. Inhale fully, then exhale, flex the hips to bring the thigh-bones parallel to the floor.
4. Take your hands to your knees one at a time and push the arms straight.  Create a stable posture by pressing your knees into your hands and your hands into your knees. while opening your shoulders to create the triangle base between your shoulders and head (if you feel pressure on the top of your neck tilt your head back a little) gaze is to the nose.
5. Stay for five deep breaths
6. To release bring the hands down to the floor palms facing down (using your arms as breaks) SLOWLY exhale and lower the spine down onto the floor. (if you don’t feel that you can lower down in a controlled manner like this, you may keep your hands on your hips)
7. Either continue to Matsyasana (Fish Posture) or release the legs.

Benefits

• Opens the hips, groin and stretches the knees, ankles and thighs.
• Tones the legs and buttocks.

Who Can Do

Consult a doctor before beginning an exercise regime.