Urdhva means facing or high and Padma is a lotus.
1. Continuing on from the previous blog, Karnapidasana ( Deaf Ear pose ), the legs return to the original shoulderstand form ( legs extending up ) as the arms again support the back.
2. Take the right leg into half lotus then cross the left leg over top so that you have a full lotus variation. ( ideally its best to learn this with the teacher for safety of the knees etc )
3. We can modify when working towards the full version in class.
4. The folded legs lower down as the arms come from the back to press against the part of the leg just below the knee joint.
5. With the lotus legs now parallel to the ground and the arms extended fully, one should lengthen the side waist as stability comes from pressing the shoulders down and wide apart to maintain lift.
6. Send knees back and away.
7. Like all the other shoulderstand variations, keep the chin lifted to maintain curvature in the cervical spine.
8. Stay in the pose for a good 10 breaths as you gaze at the navel.
9. Next we will look at Pindasana ( embryo or foetus ) as the shoulderstand variations continue within the Ashtanga Vinyasa sequence.
The change of crossing the legs brings equal pressure on both sides of the abdomen and colon and relieves constipation. Stomach pain is also relieved from doing this posture. Strength in the side waist, lower abdomen and shoulders is enhanced, while soft, steady breathing will bring balance and stillness.