Upward Lotus in Headstand I

Upward Lotus in Headstand I / Urdhva Padmasana in Sirsasana I

(OORD-vah pod-MAHS-anna shear-SHAHS-anna)

urdhva = upward, inverted
padma = lotus
sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasp your triceps.

2. Rotate your forearms out from your elbows and clasp your hands in front of you with your palms spread open facing you and your pinkies on the ground.  Make sure your pinkies are on the outside of your palms so that they are not in the way.  Feel the power in your upper arms.

3. Place the crown of your head on the floor in front of your palms so that your palms caress the back of your head.  Make sure that your neck remains straight and perpendicular to the floor.  DO NOT BEND YOUR NECK SO THAT YOUR FOREHEAD IS ON THE FLOOR.

4. Lift your hips in the air and walk your feet toward your head. SO AS TO TAKE PRESSURE OFF YOUR HEAD AND NECK ENGAGE YOUR ARMS and your core and lift one leg up bringing the other leg with it. Bring your legs together and straighten them. At this point you will form a straight line from your head to your toes.  Point and spread your toes.

5. For more of a challenge keep both of your legs together and bring them straight up into the air using your core.

6. Bend your right leg and bring the top of your right foot to the top of your left thigh close to the groins.  Bend your left leg and bring it to the top of your right thigh close to the groins so that you are in full lotus.

Preparation
1. Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.

2. Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

3. Practice Urdhva Dandasana by placing your head on the ground leg distance away from a wall and facing the wall.  Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.

4. Practice Headstands with your back against a wall before attempting them without support.

5. Practice Lotus Pose until you are comfortable in that position.

Benefits
- Stretches the groins, knees and ankles
- Stimulates blood circulation
- Strengthens arms, legs, abdomen and spine
- Calms the brain
- Stimulates your pituitary and pineal glands

Cautions
- Do not perform if you have a wrist, shoulder, knee, hip or back injury
- Do not perform if you have high blood pressure
- Do not perform if you have a heart condition
- Do not perform of you are pregnant

Upward Lotus in Headstand I / Urdhva Padmasana in Sirsasana I
(OORD-vah pod-MAHS-anna shear-SHAHS-anna)
urdhva = upward, inverted
padma = lotus
sirsa = head
1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasp your triceps.
2. Rotate your forearms out from your elbows and clasp your hands in front of you with your palms spread open facing you and your pinkies on the ground.  Make sure your pinkies are on the outside of your palms so that they are not in the way.  Feel the power in your upper arms.
3. Place the crown of your head on the floor in front of your palms so that your palms caress the back of your head.  Make sure that your neck remains straight and perpendicular to the floor.  DO NOT BEND YOUR NECK SO THAT YOUR FOREHEAD IS ON THE FLOOR.
4. Lift your hips in the air and walk your feet toward your head. SO AS TO TAKE PRESSURE OFF YOUR HEAD AND NECK ENGAGE YOUR ARMS and your core and lift one leg up bringing the other leg with it. Bring your legs together and straighten them. At this point you will form a straight line from your head to your toes.  Point and spread your toes.
5. For more of a challenge keep both of your legs together and bring them straight up into the air using your core.
6. Bend your right leg and bring the top of your right foot to the top of your left thigh close to the groins.  Bend your left leg and bring it to the top of your right thigh close to the groins so that you are in full lotus.
Preparation
1. Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.
2. Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.
3. Practice Urdhva Dandasana by placing your head on the ground leg distance away from a wall and facing the wall.  Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.
4. Practice Headstands with your back against a wall before attempting them without support.
5. Practice Lotus Pose until you are comfortable in that position.
Benefits
- Stretches the groins, knees and ankles
- Stimulates blood circulation
- Strengthens arms, legs, abdomen and spine
- Calms the brain
- Stimulates your pituitary and pineal glands
Cautions
- Do not perform if you have a wrist, shoulder, knee, hip or back injury
- Do not perform if you have high blood pressure
- Do not perform if you have a heart condition
- Do not perform of you are pregnant
- See more at: http://www.mryoga.com/inversion-poses/#sthash.M0oKSJha.dpuf