Asana · Learn with a teacher

Urdhva Padmasana

Upward lotus

Upward lotus. From shoulderstand, the legs crossed in lotus and balanced on the hands.

Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.

Meaning: urdhva = upward, padma = lotus, asana = seat or posture
Family: Inversion
Level: Advanced
Gaze: Nose

Take care

Needs an easy lotus and a steady shoulderstand. Learn it with a teacher.

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How it is done

1
Breathe freely
From Sarvangasana, cross the legs into lotus.
2
Breathe freely
Lower the knees onto the hands, arms straight. Stay for eight breaths.

Holding it

Around eight breaths.

Making it easier

Cross the legs at the shins instead of lotus.

What the tradition says it does

Combines the inversion with a hip opening

As our source describes it. This is not a medical claim.

To prepare

Padmasana
Lotus pose
Lotus pose. The classical seat for breath practice and meditation, each foot resting on the opposite thigh.
Finishing · AdvancedLearn with a teacher

Variations

Pindasana
Embryo pose
Embryo pose. From upward lotus, the knees drawn toward the chest and embraced.
Finishing · AdvancedLearn with a teacher

Sources and tradition

YOG Union App Content Map, 2 November 2026, p. 4

Also known as Upward lotus.

Awaiting subject review · revision 1 · updated 5 November 2026