Lotus in Shoulder Stand Pose, or Padma Sarvangasana, is an advanced inversion pose which offers stretching as well as strengthening benefits. Primarily, it strengthens and stabilizes the back and the core as their work is needed to maintain the balance in the pose - hence the abs are also getting toned. At the same time, the Lotus in Shoulder Stand Pose opens the shoulders, the arms and the hips, increasing one’s flexibility. Being a typical Vata and Third Eye Chakra stimulating pose, it clears the mind and boosts imagination.
1.) Begin lying flat on your back on your mat.
2.) Engage your core and legs.Begin to roll your legs up to the ceiling, keeping them engaged and pointing your toes towards the ceiling.
3.) Lift your hips and lower back off the mat following your toes as they point towards the back of the room. Use your arms to support your back and to hold your hips erect.
5.) Now form Lotus Pose upside down. Crossing each leg over the other and placing each foot in the crease of the hip
6.) Hold this position for up to one minute and then uncross your legs and slowly roll your body down to release the pose.
Lotus in Shoulder Stand Pose requires the back and the core to remain erect in a highly specified position. Furthermore, the weight of the legs makes this task more difficult - that is why the regional muscles work actively and are therefore toned.
Lotus in Shoulder Stand Pose stabilizes the hips in such a position in which they greatly open and become more flexible.
Lotus in Shoulder Stand Pose lengthens and opens the shoulders and their muscles as they are specially placed in order to balance the back and the core.
Lotus in Shoulder Stand Pose is a typical Vata and Third Eye Chakra stimulating pose which directly influences the mind in a positive manner. The pose enriches our perspectives, gives meaning to concepts and newly formed thoughts as well as cares for better imagination. Such boosted traits come in handy especially when creativity or analytical thinking is needed.
Starting from the standard Lotus in Shoulder Stand Pose, unfold the legs and straighten them up, aligning them with the torso, feet lengthened, toes pointing up at the ceiling. Make sure the back is supported by the hands and carefully proceed to bending one extended leg at the hips, bringing it closer and closer to the trunk until the toes of the foot touch the ground. Adjust the stretch level to your own comfort and needs. This variation of Lotus in Shoulder Stand Pose provides extra leg stretch as well as improves one’s balance skills more.
Starting from the standard Lotus in Shoulder Stand Pose, make sure the back is supported by the hands. Proceed to bring both folded legs towards the trunk while bending them at the hips level until they form a 90 degrees angle with the trunk. Carefully let go of the hands supporting the back and extend them up towards the folded legs until the palms of the hands lightly touch the knees. Keep gazing up at the legs and maintain the balance while breathing. This variation of Lotus in Shoulder Stand Pose gives more strength to the core and the back as well as provides stretch in a different way.