About Urdhva Padmasana:

This is again one of the challenging inverted postures in yoga. “Urdhva” means upward, “Padmasana” means the lotus pose. Urdhva Padmasana is just opposite to Padmasana, the lotus posture. The body is balanced with the hands with the legs postured in padmasana. This asana can be practiced if you have a good mastery over Sarvangasana, the shoulder stand pose. Urdhva Padmasana is considered as the extension of Sarvangasana. With the inverted nature of the posture, the body is balanced in a different way unlike the other asanas. Here, you have to support the body by holding the knees.

How to practice Urdhva Padmasana:

  • Lie flat on the floor with straight arms and legs
  • Inhale and raise your legs up so that your feet are facing the ceiling
  • Support the body with both hands (just like in the shoulder stand pose)
  • Once the body is balanced with hands, assume the lotus posture – bend right leg by placing the right heel on the left thigh and then placing the left heel on the right thigh. Use your hands to support the knees. Make sure that hands are straight
  • Remain in this position for a comfortable duration
  • Come back to the normal posture by bringing down the hands and then the body

Physical benefits:

  • Strengthens arms and shoulders
  • Stretches the neck and trunk muscles
  • Massages the abdominal organs
  • Strengthens the back muscles
  • Makes the wrists flexible

Spiritual benefits:

  • You can gain the balancing of the mind through this posture as this is a balancing, inverted asana.
  • Stimulates the brain and calms the mind down.
  • Concentration and mental awareness increases


  • People with Asthma should not try this asana
  • If you have neck/shoulder injuries, do not practice this asana
  • If you have hip/back/leg injuries, do not practice this asana
  • People suffering with acute headache or high blood pressure should avoid practicing this asana

Health Benefits:

  • Helps in curing digestive and gastric disorders
  • Aids the digestion and improves the oxygenation process
  • Good for the thyroid glands
  • Stimulates the kidneys and other abdominal organs
  • Alleviates common breathing problems

Tips for beginners:

  • Mastery over Sarvangasana and Padmasana are essential to start practicing this asana
  • It is ideal to have an assistant to observe and help holding the body in the final stage

Chakras related with Urdhva Padmasana:

  • Vishuddhi (throat) Chakra