[Pose Of the Week] Upward-Facing Lotus Pose (Advanced)

Upward-Facing Lotus Pose is a powerful pose for stretching and strengthening the entire body. Here’s how to do it…

Upward-Facing Lotus Pose (Urdhva Mukha Padmasana) – also known as Half Pose Dedicated to Siddhar Kamalamuni or Ardha Kamalamunyasana – is an advanced yoga backbend that challenges flexibility in the back, hips, legs, and more. This power pose also helps to strengthen the arms, wrists, shoulders, and back, while calming the mind and improving concentration and balance. It also also thought to improve lung capacity, stimulate the reproductive system, relieve stress, anxiety, and depression, and boost the immune system. Traditionally, this pose is believed to balance all of the energy points in the chakra system.

You may wish to practice the pose with your knees resting on a folded blanket for cushioning. To modify the pose, rotate the hands so that the fingertips point backward. You can also deepen the backbend by walking the hands closer to the knees in the pose.

Those with back, hip, knee, wrist, or shoulder injuries should avoid this one.

How to Do Upward-Facing Lotus Pose:

1. Begin in Dandasana / Staff Pose.
2. Exhale and come into Padmasana / Lotus Pose.
3. Place your palms a few inches behind your sitting bones.
4. Inhale and slowly lift your tailbone, buttocks, and thighs (as one unit) towards the ceiling.
5. Balance your body weight on your palms and knees.
6. Stretch your chest and shoulders as much as you can.
7. Focus in between your eyebrows (Ajna Chakra).
8. Stay in this pose for 3 to 6 long breaths.
9. To come out of this pose, exhale and slowly bring your buttocks down onto the floor. Release your legs and come back into Staff Pose.

You may wish to follow the pose with a forward bend such as Seated Forward Fold.

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(Image Source: MrYoga.com)


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