Urdhva Padmasana

In this asana, Padmasana is done with the headstand (sheershasana). There are two techniques for the performance of this asana.

They are explained below :

Urdhva Padmasana

Technique 1 : First attain the posture of Sheershasana. Slowly bend the right leg and place it on the left thigh. Then place the left leg on the right thigh. Do this exercise slowly and very carefully. Those who are able to stay in the position of Sheershasana for ten to fifteen minutes should only try to perform this asana, otherwise there is a possibility of falling down.

Urdhva Padmasana

Technique 2 : Keep the head on the ground. Place the palms on the ground one on each side of the head at some distance from the head. Raise the body keeping the balance on the hands. Attain Padmasana and bring the crossed legs vertically in line with the head. Initially, this asana should
be practised with the support of a wall. Some physical strength is required for the practice of this asana. One who can balance the body on the ground without any support can perform this asana smoothly. Inhale through the nose while practising this asana and never inhale through the mouth. Practise this asana for five to ten minutes at the start. Increase the time gradually.

Note : The practice of this asana should be preceded by Pranayama.


(1) This asana has all the advantages of Sheershasana and Padmasana. One who practises this asana achieves the perfect control of the body.
(2) It strengthens the brain by supplying it with an abundant flow of blood. This in turn increases the power of meditation and sharpens the intellect.
(3) It improves the eyesight and removes the weakness of the ears, the chest, the heart and other organs.
(4) It supplies arterial blood to all the internal glands with the result that they function efficiently.
(5) It strengthens and nourishes all the muscles, bones and sense organs.