Urdhva padmasana in sarvangasana (Padma Sarvangasana) is an integrated training element which combines the beneficial effects of the two postures: Padmasana (Lotus Pose) and Sarvangasana (Shoulderstand).
Naturally, the necessary condition for urdhva padmasana in sarvangasana is the qualitative mastery of Padmasana (Lotus position) and Sarvangasana (Shoulderstand) techniques.
Padma Sarvangasana benefits:
– the thyroid function optimization and Vishuddha Chakra activation;
– improving the health of the internal organs of the abdominal and thoracic cavity;
– the development of deep muscles running along the spine, the shoulder girdle and neck muscles;
– the powerful increasing of prana and blood flows into the head due to the inverted position and the intensified padmasana performance, which block the natural Apana Vayu flow. It causes “the – highest energy centers” activation and slows down the aging process;
– padma sarvangasana is a good variant of compensation after the backbends, for example of ushtrasana, urdhva dhanurasana and others.
The most common modifications and techniques of Urdhva padmasana in sarvangasana performances will make out in this article.
Padma Sarvangasana Steps
1. Make padmasana from a sitting position and lie on your back.
2. Lift your torso from the floor as in one of the possible Sarvangasana modifications.
3. Fix your back or legs by hands. Your hands can be placed:
• on the lower back (or closer to the shoulder blades);
• on the thighs near the knee joints with fingers directed toward the knees;
• with hands and fingers directed toward the pelvis.
That variant of urdhva padmasana in sarvangasane has the most powerful optimizing influence on the thyroid gland area.
Urdhva padmasana in sarvangasana (padma sarvangasana) details
• Please, note that the vertebrae spinous sprouts shouldn’t be loaded at all and be taken the entire weight of your body and legs. The weight of your body should be evenly distributed between your shoulders and your nape.
• The chin is pressed firmly to the sternum, forming good jalandhara bandha.
• The hip joints are angled about 90°.
• You have to get the angle between your spine and the floor close to the perpendicular .
4. Make a smooth exit, pulling knees toward the forehead and “laying out” the spine gently to the floor, “not throwing” the pelvis.
5. Change legs into the Padmasana and repeat symmetrically to the other side.
1. From the available Sarvangasana variations
bend your knees, leading them toward the head, and get padmasana.
2. Put your hands in one of the possible positions which described in variant 1.
3. After asana fixation repeat the technique with a Lotus to the other side from Sarvangasana.
If you feel the weariness and the lack of power make the transition to the other side through a smooth exit with a short rest, and than get Sarvangasana again.
That Urdhva padmasana in sarvangasana modification is described by BKS Iyengar in “Yoga Dipika”
1. Do padmasana from the sarvangasane.
2. Prees your arms to the lumbar area trying to straighten your legs to the limit by stretching your knees up.
3. Take the required number of the breath cycles and shift your legs in padmasana.