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Restorative yoga poses and hatha yoga stretches

English name: Headstand Lotus Pose
Sanskrit name: Oordhwa Padmasana

Difficulty level: Advanced

Technique

1. Come into Sirshasana - headstand pose.
2. Once balances, fold the legs into Padmasana - lotus pose.
3. Align the back, hips and knees.
4. Hold the pose for 30 seconds to 1 minute or for as long as possible.
5. Release the legs back into Sirshasana - headstand pose.
6. Lower the legs back down. Keep the head down to avoid dizziness.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Opens and stretches the chest and back, increases blood flow to the groin improving reproductive function. Relieves the gravitational effect on the spine relieving back pain.
• Mental - Increases blood flow to the brain and pituitary gland bringing mental calmness and clarity.
• Respiratory - the pose causes the abdominal organs to press against the diaphragm deepening the exhale which helps remove carbon-dioxide and toxins from the lungs.

Counter Pose

• Any back bend or back twisting asana.

Notes

• When the neck is strong enough, the body weight should mostly be through the neck and top of the head, with the arms for support. Until then use the arms to support the body weight.
• While learning to balance, Sirshasna can be practiced near a wall so that the heels rest against the wall.
• If the balance is lost causing a fall, try to bend the legs to land on the feet.